Hey CFQ. Another Tuesday has arrived. If you follow along with our programming on the HWPO app, you'll notice that we switched the BACK Squats from a rack to FRONT Squats from the floor and adjusted the load (weight) accordingly. This will simplify some of the logistics. You can break up your sets of squats in up to three. Use this as a guide to the weight you should choose, knowing that it should be heavy. TAKE YOUR TIME working through the burpee box jumps. If you're really

Happy Monday CFQ. Here we go again, with another fun and exciting week. Starting off with a biggie, and it's another "choose your own adventure"! How much fun is that? You can break up the work however you see fit!

Happy Sunday. Tackle Jack today...a Big Ol' twenty minute AMRAP of push presses, kb swings and box jumps.

Join us again at the gym this upcoming Sunday night at 6 pm for an amazing hour of restorative yoga with Amber. Last week was truly lovely! Free to join for members, please sign up in WIX! Any non-members can join for only $20.

Welcome to the end of the week CFQ. We're finishing off this crazy start to our power endurance cycle with some strict Handstand Pushups! The goal for the strength piece is to be able to hang on to sets of 3-5 the whole way through. If that means you need to reduce the goal volume from 50 to 25-30 or decrease the range of motion with piked HSPU then PLEASE do. HSPU aren't something to try and power through if you're not sure of the movement or you feel the fatigue is too grea

It's been a doozy of a week folks. Look forward to a nice stretch/mobility session and some lower intensity workout options. Bring your favourite FOAM ROLLER today. Remember, you always have the option to come in and work on some monostructural machine work for cardio. Today may also be a great day to catch up on something you have missed earlier in the week. As always, there's Olympic Lifting at 5:30 with Amy and the Fitness Racing piece for this week is here if you're in f

We have been cleared to use the front lot this afternoon (Wednesday)! Please park in front.

Happy Hump Day CFQ! We're doing the strength piece in reverse order to what what we did on Monday. We're going to start with the fastest, most explosive movement and work towards the slowest, heaviest piece. For the METCON, make sure to choose a weight and box height combo that allows you to move smoothly and without hesitation on the step ups. No more than 0:40 of work on these to ensure a good attempt at the dubs!

For Wednesday only, we have been asked to NOT park in front of the gym in order to allow the paving crew an opportunity to repair the slope by the sidewalk. Please park in the areas indicated by a green check mark ✅ in the image below. The gate will be open on our end for you to walk through to the gym.

Happy Tuesday crew! Another fun combo of some grunt work, higher skill gymnastics and an AMRAP with an ascending rep scheme. Our weightlifting piece today is all about powerful hips. Keep your core tight (Big breath in and squeeze your abs) in order to brace well and drive through your heels on the hang cleans to get as tall as possible and snap your hips up to the bar for the muscle ups or pullups. For the METCON, break up your sets early on to maintain quality reps. 15 mins

Hey CFQ. Our first snowfall at the new gym. Please be careful on the front walk as it can be quite slippery!

We're starting a new cycle today. POWER ENDURANCE will be the name of the game for next few weeks. Here's a summary from HWPO of what the cycle is all about: Power Endurance Cycle Summary (Nov 17th - Dec 21st) This five-week Power Endurance training cycle aims to increase athletes' work capacity  and their ability to sustain submaximal force output under fatigue . Goal and Context The primary goal is to build strength endurance  so athletes can maintain technical efficiency a

Hey folks. If you were at the gym for the workout on Friday, you will have already done quite a few deadlifts, so you may wish to swap out the SUMO's for a back squat. If you weren't present Friday, get after it! Nice little Fight Gone Bad style workout to chew through as well. Maybe keep this one in the bank for Thursday this upcoming week...

Happy Friday. We're back on the deadlift bar again this week. Believe it or not, the run should be your place to recover your breathing and heart rate in this one. You want to get back to the bar ready to crush the next round. Please choose a weight that you know you can do all of the deadlifts and hang cleans unbroken. You don't have to transition directly from the deadlifts to the cleans unbroken, but each movement on its own should be completed in one go. The 25 min time c

Happy Stretch Day crew. We have some back squats to keep up with our leg strength and an AMRAP 12 with some upper body pressing, wall balls and machine work. I will have a cardio option as well for those of you just want to move your bodies. I have the Fitness Racing piece for this week up here as well and don't forget to sign up for Olympic Lifting with Amy at 5:30. For the Fitness Racing, just keep working through both stations for 20:00, take a 2 min rest, then dig back in

We have Vito’s booked! That’s right, let’s get together for some tasty food, great drinks and the BEST company. 6 pm Friday December 05, 2025 at Vito’s in Rothesay. RSVP on the facebook event page. https://facebook.com/events/s/cfq-christmas-party/1918526195392627/

Hey hey, it's hump day! Thank you to everyone who came out for a remembrance day workout. It's always so great to see folks come together and put in some hard work. Everyone did an amazing job. We have a lot of upper body pressing in today's workout, which may seem a little extra if you chewed through "MURPH" on Tuesday. Be mindful of the weight and if your chest and arms are pretty burned out, pull back a little bit to spare yourself unnecessary risk of injury. "Grettel" is

Hey Crew, We have reduced class time hours hours today, please see the schedule below. 08:00 will be a coach led warmup and workout description, 3:30 and onward will all be regular coached classes. Even the beginner version of MURPH is a pretty big workout, so try to make movement choices that allow you to keep working without getting buried in the rep scheme. Today is a great day to remember that no matter how difficult our workout may seem in the moment, there are many many

Please see below for class times relating to this upcoming Tuesday.

Hey CFQ. We are really happy to announce that we will be starting Yoga at the gym with Amber on Sunday evenings. Her first class will be on November 16! That's next Sunday. Amber has been leading a restorative yoga class all summer and is very excited to share her practice with the CFQ community. This is a very accessible class, no experience with yoga is necessary. Let's be honest, we could all use some mindful self-care, and there's no better way to start than right here, r