Hey CFQ, A friendly reminder for EVERYONE to sign up when you come to the gym and to CHECK IN when you get to the gym. This includes open...

A Sunday EMOM, if you're in for it. Go with the 40 min for a longer burn or the 20 if you're short on time. if you find yourself alone in...

Fun finish to the week folks! Even if you aren't comfortable being upside down, therefore likely not comfortable walking on your hands,...

Hey crew. Fun Thursday planned out for you this week. You will have started to notice a theme with the EMOM 20/40's by now. It's all...

Hey CFQ. The CrossFit OPEN starts next week! Hard to believe it's here already. Friday February 28 will be the first of our three Friday...

Happy Wednesday CFQ. Hump day already. We're back to a metcon first, strength piece second today. Starting off with a quick snatch and...

Oh Boy/Girl. 24.2 repeat coming at ya! Anyone remember this one? Deadlifts aren't TOO heavy, shouldn't be a problem. 300 m row, piece of...

Hey CFQ Family. Happy Family day. We hope everyone has an opportunity to share some time with their family today. If you're looking for...

Hey CFQ. Thank you to everyone who completed our recent survey. We appreciate all of your honest opinions and will be taking your...

A little bit of Sunday for you to snack on before we feast on Monday. There's an upper body pulling strength piece and a 4 rounder...

Please note the following Coached Class schedule for Monday Feb 17, Family Day.

Good evening CFQ family. As most of you likely know by now, we are moving our gym to a new facility this spring. Everything you love...

Happy Valentines Day CFQ. You're going to LOVE today's workout. We have 2 sets of interval pieces setup for today. A spicy little E2MOM...

Hey CFQ. Every year, as a community here in our gym and in CrossFit gyms around the globe, we get together to complete (#crush) 3...

Happy Thursday amigos! We have another EMOM 20/40 set up for you as well as a nice 5 rounder triplet with deadlifts, rowing and ring...

Hey folks. We're back to a familiar strength + metcon format for today. If the posted thruster weight looks like it's way outside of your...

Tuesday is all about barbell cycling. The weight on the bar should be considered "light" but we have a lot of reps to chew through, so we...

Here we go CFQ. We're going to tackle another intense AMRAP (As Many Rounds or Reps as Possible), followed by a break, and then a...

Hey CFQ. Here's your Sunday worksheet. The general warmup for the EMOM will work nicely for the regular programming if you're stuck for...