Hey folks! Awesome job on that killer power clean workout on Tuesday! This one is a mental game. The time domain is shorter than you...

Hey folks! Tuesday's workout is going to be FUN! You will be responsible for remembering/quickly recording how many reps you get of each...

Upping our game on the back squats to start the week! If you missed the heavy squats on Friday last week, this is your time to shine! Our...

Big back squat Friday! Whoop whoop. We're getting very heavy here at 90% of our 1RM. The METCON (METabolic CONditioning) is purposefully...

Hey folks. Looking forward to stretch day tomorrow! We have some RMU skills to work on as well, or a classic benchmark workout "NATE"!...

Fun Hump Day coming your way! The metcon for Wednesday is purposefully designed to be a little less impactful than usual, to account for...

Hey CFQ! This is the last of the shoulder press in this kind of volume, and 6x6 will be tough to hit at 70%. We have to double down and...

Some fun Olympic lifting and gymnastics to start the week! A big workout with some technique work to start. Focus on intensity with the...

Hi there CFQ! Here's a pretty sweet way to end the week! We're finishing the week with another round of shoulder presses for a decent...

We'll be doing our usual 20ish minute stretch and then there are a few options for those that need a few squats in their life, or perhaps...

Hey CFQ! Great job tackling the new reverse lunge wallballs. Always fun to try new things. We'll be spending some time working on our...

I hope nobody went too crazy celebrating Canada Day yesterday! A beautiful day to be outside for sure. Congratulations to our runners who...

Hey CFQ. So, you'll notice that today's workout is eerily similar to Friday's... A few notable differences are the time domain, this one...

Hey folks! What a week we've had so far. So much fitness and fun it's hard to remember it all. This is a big one to finish the week....

Another stretch day! We'll be doing a little work on our low bodies tomorrow. Carrying on with our shoulder presses as well, keep...

Hey, it's hump day and deliciously so, it's back squat day! Sweet! Setting yourself up for this metcon will be a little different...

Fun stuff! Pull-ups, box jumps, burpees and v-ups! What more could you ask for? When we get after the "max reps" sets of pull-ups, choose...

Hey CFQ! Happy Monday. Graduations are all behind us, the heat wave has subsided...let's get after this week folks! We're going to attack...

Happy Friday Folks! We made it. Hopefully everyone's kids have been graduated and suitably partied out! Our last big workout for the...