Hey crew. I know we're all in need of some quality body work, primarily the bottom half...so we'll have a nice mobility session set up...

Here we go crew! Mid-week extravaganza with some gymnastics and interval training! To be clear on how the METCON works. Complete 2 rounds...

Hey CFQ. We've seen these mixed grip lunges before. I like it! All we need is a dumbbell and a kettlebell. Can't get any more...

Hey CFQ. We're happy to introduce a new feature to our programming. The "FITNESS" track, is geared towards our members who aren't looking...

The weightlifting piece is intended to be completed in unbroken sets, so the weight should feel light enough to get through all of the...

Deadlift Friday. Best day of the week, am I right? We'll get into the metcon first and then finish the day with some lunges, farmer...

Now that we're back into somewhat of our usual routine, we'll have a 20ish minute stretch/mobility session lined up to start class...

Hey CFQ! Great start to the year so far! You may have noticed that we have some of your 2025 goals up on the whiteboard at the gym! It's...

After the 20 min behemoth of Monday, an AMRAP 8 is looking pretty sweet!😃 We'll start off with a nice upper body Push-Pull strength...

Here we go CFQ. We've changed up the programming for today a little bit to keep our hands on the bar for some olympic lifting. Jumping...

Your Sunday play schedule is now available! Heavy DB Bench (please be mindful of your capabilities if you're in the gym by yourself) and...

Big Friday! We're going to get our squats in today, some explosive box jumps, a handful of calories on the machine and a little dumbbell...

Hey there! Back to work my friends! I hope everyone is looking forward to the start of a new year. We're going to hit the ground running....

Reminder that we're closed on New Year's Day! If a coach is going to the gym they will post on facebook that the door will be open....

Hey CFQ! Happy New Year's eve! We're going to finish off this year with a fun partner workout. you can do it solo too if you'd rather....

Hey folks. We've switched Friday for Monday this week, so please don't be confused by what you see in the HWPO app vs what we're posting...

If you're headed in for Sunday! A little Warmup: Easy 3 minute on any machine or shuttle runs Then. Amrap 5 minutes 5 Air Squats 5 No...

Hey CFQ. Back to normal hours for a day or two! We hope you all had a lovely Christmas with the fam. Nice little workout today to help...

Happy Boxing day! Another reminder that we're closed today. Pretty straightforward workout but sure to get your heart rate up. It's...

Hey CFQ Family. Reminder that we're CLOSED today. We hope you're safe and happy at home with your family and friends, having a lovely...