Snatch TEST day! We're testing our power snatches today, following up with a nice little power accessory. Should have time to work the...

October 1! Wow crew, time is flying by. HUGE Congratulations to our three teams who competed (and kicked ass!) at the DTown Throwdown...

Hey there. So, we're open gym only this Monday. This workout will still be posted, along with an appropriate warmup, etc. TEST DAY! We're...

Hey CFQ. Strong finish tomorrow with the last kick at the can for our bar muscle up work before we retest our 30 bar mups for time. That...

Howdy! Big day tomorrow. Last day of power cleans before we test them...likely soon. A couple of nice options to choose from for after...

Hey CFQ! Full on cardiovascular training for today. Look at that DELICIOUS 1:00 prescribed rest! We'll have a little fun before the...

CFQ, another gem tuned up for Tuesday! I know Deadlift Tuesday doesn't quite have the same ring as deadlift Friday...but who doesn't love...

Hey CFQ! Happy Monday, I hope you all had a great weekend. Sunday was such a beautiful day! Starting the week off with some front squats...

We made it to Friday folks! We've had a few longer workouts this week, with a real grindy vibe. Friday is a bit of a step back with a...

Hey crew. Another stretch day is upon us. We have another opportunity to work on our Bar Mups as well. Please note the box height change...

Hey! Of course, we don't have any 12 lb wallballs, but if the weight on the ball is your limiter...we have many different weights...

This is our long one for the week folks! Lots of reps, not too much impact, plenty of cardio. Pace yourself on the burpees, row...

Starting the week off right! Some snatches, deadlifts and pull-ups! Got to love a good interval style workout! Prescribed rest baby! See...

We've had a fair bit of overhead work this week, I know, and we just did a good chunk of ring dips on Wednesday, so our chests might be a...

Happy stretch day! We've worked the shoulders, shoulders and shoulders this week, as well as legs, legs and legs, so there will...

We're Wednesday deep CFQ! Another go at our Bar Muscle up/Upper body pulling endurance. Try to maintain a more measured approach to these...

CFQ! Roll out those glutes and hips, lunges have a knack for getting these areas fired up! Another slightly different movement with the...

Welcome to a new week CFQ! We're going to kick the week off with a grindy workout. Expect a little shoulder burn on this one and, yes,...

Hey CFQ. Just a quick note to let you know that we are reverting back to our Fall and Winter hours at the gym. 3:30 in the afternoon will...