March 31 - May 11 Here's an outline of our 6-week squat strength training program, running from March 31st to May 11th, 2025, using a...

Happy Friday CFQ! We're going to finish the week off with an EMOM with some machine work, KB Swings and Toes To Bar (TTB). It has been a...

Happy stretch day CFQ!. Probably feeling the legs this week, no sweat, we'll take care of that. We have an EMOM tuned up for Friday this...

Hey hey Wednesday! Today's AMRAP style workout is a great opportunity to lift a heavier weight than you normally would (as long as you're...

Hey, here's a nice little snatch EMOM to kick off your Tuesday. I'm liking the looks of the METCON too! Smooth is fast on the workout...

Hey CFQ! Work is progressing on the new gym. Much of the interior is complete and it’s almost time for us to get in there and paint. We...

Hola. This is the last week of our transition period. We will be starting our squat strength cycle next week and to get our bodies and...

If you're headed into the gym this snowy Sunday, we have a little sweat action for you. A spicy little EMOM 10 Trio will keep you moving....

Whoop-whoop! Deadlift Friday. We're looking for a heavy 5 but this doesn't necessarily have to be a max. These deadlifts will really...

Happy STRETCH DAY amigos. We're almost through our first week of transition to our squat strength program. Workouts have been fun and...

Single metcon today folks. We'll get you warmed up and then it's 24 minutes of solid effort (That part is up to you). Working in a 3:00...

Hola! An interesting take on a strength piece for you today. Quick moving with lots going on! looks like fun. Our Metcon is a sprint, so...

Hey CFQ, Happy St. Patrick's Day amigos. Accordingly, we have. special workout planned..."SHRAMROCK", with 17 of everything you're sure...

Happy Sunday! Here's a nice shoulder press piece and an AMRAP 12 to whet your whistle. We haven't done toes to rings in a long time. You...

Hey folks. Another different-style workout for you to chew on this Friday. Finish the week off with with some odd object strength work...

Stretch Day! We're almost also set for our last OPEN workout for 2025. If you want to throw down with your best effort on Friday night,...

Another fun day for you all. When was the last time we did SUMO Deadlifts? It's been a while for sure. Another METCON with a strict...

CFQ We're going to switch it up a bit for our last Friday Night Lights. To show our amazing support for our beloved country, we'll be...

Hey. Working the chest today. A little bench for strength and pushups in the metcon. Ooh wee. Fun Tuesday folks.