Hey CFQ. Starting the week off with some OH Squats and an interesting gymnastics/endurance mashup. Here's a link to an RPE chart, shared...

This is a BIG ONE! A descending rep scheme is always nice...the light at the end of the tunnel is always getting brighter. Given the...

Plenty to choose from today folks! As usual, we'll do a 20ish minute stretch, a warmup and then you'll have a choice of strength, cardio,...

Happy Wednesday folks! Let's put those new Clean and Jerk numbers to the test. some heavy singles coming your way. Just a wee bit of...

Hey CFQ! Come out this Saturday for a Spookily-Special partner WOD, and wear your most creative Halloween costume! There will be prizes...

Here we go! After our testing last week, we're diving right into our olympic lifting. Starting with some snatch work. FUN STUFF. Nice...

A grindy start to the week! Monday is supposed to be nice outside, so we'll get our running in while we can. This will be a fun one, with...

Friday will be a little leggy... We haven't done pistol squats (single leg squats) in a while, so please be mindful of your choices for...

Happy stretch day CFQ! We don't tackle strict TTB very often, so it might just be worth it to try! Just like with kipping TTB, if we...

SWEET! Time to test out our 1 RM (1 Rep Max) Clean and Jerk. If you don't already have a number in mind, i.e. an old 1 RM, then today...

Ok. I hope everyone survived turkey-mania over the weekend, or their ham-stravaganza. Did you make it into the gym on Monday to test your...

Hey CFQ! Testing time has come for our olympic lifts. We will be testing the Snatch on Monday and our Clean and Jerk on Wednesday. Please...

What an awesome finish to the week! Some gymnastics skill work and a longer workout combining some barbell cycling and higher level...

Gym hours for Monday October 14: Coached classes at 7, 8 and 12 with Amy, Brad and Jeff. Open gym for every other second in between up...

Ahh, stretch day. Here are a few descriptions of the importance of stretch day according to WIX "AI". All derived from my prompt of...

Nice opportunity to work on those pesky TTB! To string these things together in sets of more than 1... your hips MUST be behind the bar...

A great opportunity to practice your dubs, get in a good amount of volume with the deadlift and a challenging new take on push ups. Push...

Here's the start of a "deload" week after our testing last week. There's still plenty of opportunity for achieving some intensity, it all...

CFQ! This is the last day of our test week, finishing up with 20 power cleans for time. We got this! While our metcon only has 6 minutes...

Another Thursday, another stretch day! We have a longer workout on deck too, for those in the market for one. We threw in a little...