Hey folks. A bit of a different approach with Tuesday's workout. A little bench sesh, some kb cleans and dubs. Oh, and rest. There's...

CFQ! We're starting into a new cycle and you will notice that the strength sessions and metcons are going to look a little different than...

Hola! We made it Friday of our re-test week, and the best of the re-tests (in my opinion), the deadlift is on deck. As with all "max"...

Hey CFQ! Another awesome re-test day with a shoulder smoke show and a bunch of strict press pr's. So amazing to see folks pushing...

What a back squat day! I saw more than a few PR's this morning, and heard that the afternoon was equally successful. Great job everyone....

Big day CFQ! We've been working towards this for a while now, our back squat re-test. Every time we back squat, we talk about the...

Hey CFQ. Please note that Monday will be OPEN GYM from 06:00-18:00. This is the posted workout for the day if you're interested in...

Monday August 5 - No regular classes but the gym will be open from 6 to 6

Hey CFQ! We're coming to the end of our de-load week. The shoulder press volume is much lighter than we've seen but that doesn't mean we...

Looking forward to a nice stretch and some muscle ups...or some muscle up practice! As per the usual, we will stretch for 20-some minutes...

Hey CFQ. Another fun workout with a unique flavour coming up. A new movement for most of us, the banded kb swing, and a metric we don't...

Hi there! Our deadlifts this week are nestled into a nice three-piece AMRAP at a very moveable weight. Choose your weight wisely, to...

So, we're entering a "De-load" week, meaning the workouts will be less intense and we won't be pairing as many heavy strength sessions...

Big Friday to finish the week. Let's focus on finishing our last session of the big lifts in this strength cycle strong! We talk a lot...

Awesome hustle on that marathon Wednesday workout! Those longer metcons are tough efforts but building the mental resilience, to know you...

What a Wednesday! While this may look like a great big scary workout, what it really is, is 3 x 6.5 to 7ish minute efforts at a weight...

Remember crew, this is the last of the big sets of back squats for this cycle. We'll be retesting it again starting the week of Aug 5!...

Good afternoon CFQ! I hope you're out enjoying the sun somewhere! This week will be the last of our big strength sessions of this cycle...

Hey crew. Fun workout and gymnastics session lined up for Friday! Here's a link to a video for the "Overhead Sit ups" that we're pairing...

Happy Stretch Day! Nice little deadlift session (Actually a good chunk of volume at a pretty decent weight), and a 3 rounder that if kept...