Hey Tuesday. Welcome to the jungle. We're touching on some heavy front squats today, as a taster for our 1 RM BACK SQUAT coming up NEXT WEEK! Followed up with a burner couplet of dubs and thrusters. Oof. Choose a weight on the thrusters that will allow you to crush consistent, unbroken sets. The METCON is meant to be INTENSE, so set yourself up for success in meeting this stimulus.

Hey folks! Thank you to everyone who took part in the March Death By Challenge. Great job posting your pics and tagging CrossFit Quispamsis (it's the only way you can win btw). After randomizing the results, the WINNER for March is JULANE PRATT! Congratulations on winning a FREE MONTH of CF Julane. We had a lot more people attempt the March challenge than in February, so let's see if we can top them both this month! The APRIL DEATH BY CHALLENGE THEME is...: Nothing fancy here

Happy Easter CFQ. LOTS of info in this post. Please note the special hours for today's Classes below! NOT included in the hours is that Coach JC will be going into the gym for 06:00. He won't be coaching the class specifically, but will be there to write the board up and workout alongside anyone else who would like to go in early. Info on the week ahead is also included here, as well as the Fitness Racing piece for this week. Straightforward workout for today, although the TI

Happy Sunday amigos. Here's a nice little EMOM to finish your weekend off, just right.

Hey folks. Reminder that we have reduced class times for today. Legends at 10:00 and a large Saturday style PARTNER workout at 11:00. See full weekend hours below. NOTE: this will NOT be a Trainstation workout, that will come on Saturday as per usual. For the workout today, expect to see deadlifts/sumo deadlifts, front rack lunges, kettlebell swings, v-ups, and more =). If you happen to be in by yourself for open gym later in the day, you can easily half the number of reps,

Hey CFQ. There are some sore leggies out there, most likely some sore shoulders too. I feel ya. I got ya. Come on in for some mobility work (BRING YOUR FAV FOAM ROLLER). There's something for everyone here today. There will also be a cardio piece up for those who just want to sweat. Sign up for OLYMPIC LIFTING with AMY at 5:30!

Hey CFQ. Here are the hours for this upcoming weekend.

Happy Hump Day CFQ. We made it. Apologies for the previously posted workout. Someone must have hacked my account and published a, obviously false, workout. We have another killer two-piece workout for the day. Finishing with a classic 5x5 Shoulder press. These are STRICT. This means that we're looking for a locked down core, full-body tension and ZERO help from the legs. No kipping on the ring dips today. These are strict, and in small enough sets that we should see these unb

Wow. All I can say is...wow. Looks like we have a real doozy of a workout lined up for April first. Pacing is key on this one, I guess? Try to save a little gas in the tank to push hard in the 4th and 5th round. if you're Rx+ ing this one, I strongly suggest using a mat. Wink.

Congratulations to TEAM CHRIS, for consistently crushing the open workouts, dressing up to meet the theme and racking up the most points possible. You are the 2026 Intramural Winners! Congratulations to TEAM JEFF also, for all of the very same reasons. Everyone did an amazing job this year. Thank you everyone. Final points tally 343 to 251. Until Next Year!

Hey CFQ. Last day of March, here we go! Candlestick holds BABY! We're getting upside down today, or as close as we feel comfortable with! SO MUCH FUN. There are lots of progressions that provide options for something to chew on if you don't feel overly comfortable getting inverted on the rings. You may surprise yourself with what you can do here. Your coach will go over ways to effectively spot your classmate, so PLEASE pay attention during the progressions. If you want to h

Happy Monday CFQ. Another great week coming up, filled with fun CrossFit in an unstructured format. Something for everyone. We're in a transition week here, finishing up our competition phase with the Open and Quarterfinals behind us. We'll be starting in on a strength building phase, squatting up first! First... Here's the week ahead. Monday's workout, and a FITNESS RACING piece for Tomas.

Happy Sunday amigos! Here's your end of weekend fitness. In case you happen to be wondering...this is what your Russian Step Ups should look like: https://youtu.be/hqHdRC901lE?si=CbXRCh6ceFaGhXKS

Hey CFQ. Keep an eye open for some of your classmates chewing away at the quarterfinals workouts this weekend! Cheer them on! They'll be working away during open gym times and over the weekend. One big METCON to finish the week here! Your challenge for today is to try and hold on to as BIG a set as possible of TTB (maybe unbroken...), or modified version of, to start each round. You will be coming off of a 1:00 rest, so you'll be "fresh" to tackle each set. We ADD 25' to the

Hey CFQ. Some of you may be interested in carrying on with the quarterfinals portions of the CF Open for 2026. That's happening from today through the weekend. If you're one of these people, Heather, Carol and a few others are already starting to plan out their attack. Get in touch with them! We have the usual Thursday lineup coming at ya! A stretch, some strength, a METCON and of course there's always the DEATH BY Cal Row for March. You still have time to get it done! Grab a

Hey CFQ. Another hump day is here. We've had a few big workouts this week. Today is all about upper body pulling. The time cap on the METCON is tight, so you'll have to choose wisely on both the snatch weight as well as the Bar mup or modified version of. Singles on the snatches are okay, as long as we're moving with intent. Single Bar MUPS are a NO GO today. We want these done in 2 sets, so reduce the reps as needed to accomplish this.

Hey CFQ. Today is all about AEROBIC capacity. This means that we're training our body's ability to transfer oxygen to our muscles as well to USE that oxygen when it gets there to generate energy so we can work harder for longer. This means we have to put the work in. Today's the day. Rowing, wall balls and double tap burpees...oh my. Let's get after this folks!

Happy Monday CFQ. We're back at it for another great week of improving our lives. Every day that you make the simple choice to come to the gym for a workout, you're taking a big step towards increasing the quality of your daily life. The physical benefits of exercise are outstanding. The benefit to your mental wellbeing is sometimes a little less immediately apparent, but ultimately just as important. Sometimes the benefit to your state of mind is immediately apparent. Who ha

Happy Sunday folks. I hope you're all enjoying a lovely weekend. How about a little DB Bench to sweeten the deal? Maybe some pushups, fan-bike action, situps and shuttles? Oh YEAH BABY!

Happy Friday CFQ! What are we supposed to do on Friday night now? No more Neon parties...no more superhero costumes... I guess we'll have to wait for next year's open =) This looks like a great way to finish the week. We've had our hands on a moderate barbell already this week, only now we're taking it for a ride overhead. Sprinkle in a few pullups too and we're off to the races. Classic push-pull combo for the win! The core finisher will be a killer! Can't wait.