Ho Ho Ho... Christmas eve amigos! With some more snow on the way, please remember to be careful as you make your way to the gym. Class...

The start to a bit of a different week. We have some holiday hours up for this week, so the workouts will be a bit scattered. Keep an eye...

Some Sunday work! For the Bulgarian split squat. https://youtu.be/T6vDNc5e_OE?si=eIDZgTmexVHWqT9E And the Bear hug march!...

Here we go crew. Let's finish this week off strong! We haven't had the ropes out in a while, so dig those long socks out of your gym bag!...

It's been a big week so far. Looking forward to an active rest day tomorrow! Flush out these leggies. There will be a Stamina/Cardio...

It's here! Our annual 12 Days of Christmas WOD. Check your time from last year and have another go at it! Maybe this year is the year you...

Happy Tuesday amigos! Big front squat sesh for today. Big sets like this can be more of a mental challenge than a physical one. If you...

Ok. Cool workout to start the week off. We'll be splitting classes so that half the group start on AMRAP 1 and the other half on AMRAP 2....

Your Sunday work if you're up for it! A tabata will get you warmed up: - Jumping Jacks - Plank to downward dog - Hollow Rocks - Forward...

We made it folks, another Friday is here. Snatches, more snatches, pullups and some box jump overs. Fun way to finish this week off...

It's almost time amigos, mark your calendar... The 12 Days of Christmas, Bodyweight Edition ! So exciting. We're going to program this as...

Lot's to choose from tomorrow. Maybe you missed the squats on Wednesday, or the Deadlifts on Monday, maybe you'd like to squeeze them in...

Happy Hump Day! Your challenge for this workout...how long can you hold onto unbroken sets of wallballs? The first few rounds will be...

Nice little interval style workout for Tuesday and a post metcon piece designed to work on our hip health. Work hard for 2 mins, rest for...

Thank you to everyone for making our annual Christmas party such an amazing success. What a blast! Week one of our Holiday season...

A little Sunday Meat Grinder for you. Don't try to work too fast on this, nice and smooth is the ticket. Have fun with this and we'll see...

We made it crew! Another Friday is upon us. Our squat session for the week will be in the front rack! Maybe you felt like your squat...

Hey CFQ friends. We finished our Snatch, Clean and Jerk tests. We hope you all found some new numbers to work with moving forward. The...

Hey CFQ! We will be building to a 1 Rep Max (1 RM) Clean and Jerk today. Just like with our snatch, there will be lots of time to work...