A fun workout to finish the week! Along with a few unique movements, we have a 1600m team relay to complete after the metcon. A little...

I'm feeling my chest today from those accessory db bench press...my leggies are a wee bit tender too... Don't worry, we'll have a nice...

Hey! So, sadly, we only have 130 lb sandbags...wuh-wahhhhhh, but there are a few hundos there! Surely we can share and all get along.

Welcome back CFQ! Thrusters and BAR MUPS?!?!?! 😍. Right into the Metcon this Tuesday, with some fun successories to finish the day. See...

Hey CFQ, I hope you're enjoying your last long weekend of summer...It's been hot! There aren't any coached classes today but the gym will...

Happy Friday folks! Get a good sweat in before hitting the KV Music Fest at Vito's! These cleans should be singles, with a good reset...

Come out and enjoy a nice stretch this Thursday! There's a nice AMRAP to compliment and a few sorrenson holds for dessert. See you soon!

A few snatches and a few thrusters. What more could you ask for? Now, the thrusters are with a single kettlebell, and the prescribed...

Hey CFQ, Increasing the speed squats to 4 reps this week. You should find that they are somewhat easier to get into a rhythm with over...

Hey CFQ! Thank you to everyone who came out to support the Open House hosted at the gym by Jen on Sunday, as well as those who came out...

Another great opportunity to work on a skill you might not normally touch, in a safe way, and build some upper body strength/endurance at...

Happy Stretch day CFQ! As per the usual, we'll spend 20 minutes or so working through some of the kinks from this week and then you'll...

Today is meant to be a lower intensity day... I know running may not seem like a low intensity exercise to some of you, but we can work...

Ok, 10 minutes doesn't sound like a lot of time to get 6 rounds of THAT in...and it's pretty tight, I'll agree with you, so we have to...

Happy Monday CFQ! What a great day for the pool party at the Gero's! Thank you very much to Heidi and Dave for hosting, yet another,...

Hola! Happy Friday CFQ. Who doesn't love deadlifts on Friday! Match made in heaven. A lighter load on the front squats with some...

Hey crew! Fun day coming up! If you have reliable bar mups, you should try the 30 for time. if you're still learning, attack the CTB and...

Now, this looks like fun! We haven't tasted heavy cleans for quite a while, so it will be very informative for you to take note of what...