Another Thursday, another stretch day! There will be a stretch protocol made up to help ease the muscle groups we've used most this week....

Another big workout folks! No rest between rounds means that you'll be moving consistently for 20 minutes. Be strategic about taking...

Building on our back squats again this Tuesday. Big theme while we work on these strength pieces is to make sure we're moving well. We'd...

Hey crew. Let's get after this week! We have some big workouts coming your way...lots of lifting and plenty of gymnastics thrown in to...

Happy Friday everyone. We're going to finish the week strong with a higher volume set of deadlifts. As we build off of our new benchmark...

We've had a few big days in the gym this week. Look forward to a good stretch tomorrow, a nice AMRAP for those in need of a workout and a...

Hey! So, we have a killer workout on deck for tomorrow... "GI Jane" is as much of a mental flex as it is a physical test. I'll let you in...

Hey folks! We're squatting again today, this time on the front. If you missed yesterday, this is your big squat day and if you were here...

Happy Monday CFQ! Congratulations to all of our Spring Fling competitors, and a HUGE thank you to all of the judges, scorekeepers and...

Hey Gang, last class tomorrow will be the 12 noon class as we get ready for Spring Fling. WARMUP STRENGTH 1RM Deadlift TC: 10 minutes...

Stretch day !! Bench press 6x6 @65% Every 7 minutes × 3 30 Push ups 30 KBS @ 53/35 Ibs 15/15 Push press @ 53/35 lbs 30 Goblet Squats @...

A. GENERAL (5 min) Amrap 5 minutes 5 Burpees / Down & ups 5 Inchworm push ups / Knees 5 Goblet squats with plate / unweighted 5 Plate...

WARMUP GYMNASTICS Strict Pull ups 5x3 Tempo 3.1.X.1 Rest 2:00 RX+ Weighted TC: 13 minutes Score: Load or reps Scaling Options Beginner 5...

MONDAY GENERAL (6 min) 2 rounds 1 min Jump Rope 1 min Banded Monster Walk 1 min Air squats WEIGHTLIFTING 1RM Back Squat TC: 10 minutes...

Core - Tabata Single leg vups Plank claps to partner STRENGTH EMOM 10 2 push jerks build in weight WOD RX Every 3:00 for 5 rounds: 40...

Stretch day !! WOD RX For time with a partner: 21 thrusters (75/115 lb) 12 rope climbs (15 ft) 15 thrusters (75/115 lb) 9 rope climbs (15...

STRENGTH WORK Pre-workout: EMOM 8: 1 snatch pull 1 power snatch 1 overhead squat 1 squat snatch WOD RX 2 rounds for time: 10 snatches...

Warmup Core - Tabata Medball deadbugs Medball sit-ups Strength For load: Bench press 10-8-8-6-6 RX For time: 21-15-9 DB deadlifts (35/50...

WARMUP Strength For load: Clean (power or squat) Pause 2 sec at the knee 5 reps x 2 sets at 50-60%+ 4 reps x 3 sets at 60-70%+ 3 reps x 2...

Strength EMOM 12 5 Deadlifts 60-70% 2 high box jumps 2 skin the cats on rings  use a spotter if needed or 5 ring dips WOD RX AMRAP 10:...