Hello folks. The open is well behind us now, so we can focus on moving forward and improving our fitness for next year. Stretching and mobility are not only important for improving how WELL we move technically but also as a means to preventing injury. The more easily your body can move through its natural ranges of motion, the less likely you are to tweak or damage something. More often than not, after someone mentions that they pulled a muscle or are especially sore in one s

Halfway through March already. Summer will be here before you know it! Maybe after a little more snow later this week... A fun workout for you with an interesting intensity swap partway through. We go from being a little on the grindy side to start to quicker, more explosive movements in the back half. There's a LOT of volume here, so never fear, your leggies will feel this one. Have fun.

Happy St Patrick's day CFQ. Wear something green today=) Just for fun. We're tackling "Shamrock" today to celebrate. We did this one last year...short AMRAPS so you want to move with INTENT. You get a full minute break between sets to rest and sip water.

Hey CFQ. The OPEN is behind us now, for most of us, and we're going to be seeing a little more variation in the programming. There are still quarter finals to come, for some of us, so we're technically still in a "COMPETITION" phase. Because the quarter finals will include higher skill gymnastics and heavier weights with more technical lifts, the programming will broaden to make sure we touch on everything. We'll make sure you're ready for whatever the next stage has to offer

Our last week's Friday Night Lights, the last for 2026, did NOT disappoint. I've never seen so much neon spandex and lycra in one place before. Great job everyone! We crushed the workout and we had an amazing time in the process. Congratulations to Jen Rodine for somehow managing to find an article of clothing in every colour neon possible! Thank you for helping bring the NEON to life for our final FNL! Our two "BLEEDERS" for 26.3 really did leave it all out on the floor. Abb

Hey CFQ. Sadly, we will be pausing our Sunday Yoga sessions until further notice. Huge thank you to Amber for sharing her restorative practice with us! We hope to have you back again SOON.

Hey crew! Huge congratulations to everyone who did the OPEN this year. Whether you came to Friday Night Lights or snuck the workout in at the last minute on your own somewhere, you Crushed it! You took part in the most amazing, Global fitness testing project so widely available to all of us. I saw so many firsts, ALL of them a result of the HARD WORK you put in every time you step foot in the gym. (Please, no outdoor shoes in the gym. lol). Be proud of your efforts and lets k

Hey CFQ. Our LAST Friday Night Lights Celebration of the 2026 CrossFit Open. We've had a lot of firsts and so many gutsy, inspiring performances so far. It's going to be hard to say goodbye to the Open. Come on out with your NEON Friday night. Workout, support your friends, cheer on your classmates. The workouts are fun but it's the people (you) that make it so amazing. First heat starts at 4:30. Come in and get your name up on the heat schedule. If you aren't able to make i

Let's be honest, it's most likely going to be 26.3a and 26.3b. Released and performed at Wodapalooza (not to be confused with Miguelpalooza), you know they're going to have something exciting for the crowd to enjoy. All this means is that we're in for a real doozy, no doubt. A reminder that our final THEME for 2026 is NEON! Get on it folks. If you're going to be tackling the Open workout with us on Friday night for our last Friday Night Lights celebration, I would go much lig

Hey folks! Another beautiful day for a workout. Hey, every day is a GREAT day for a workout. We won't have the time to work up to a 2 Rep MAX on the OH squat today, so the idea is to find a HEAVY 2 to hang your hat on and call it a day. For the METCON, direct from HWPO: "This should be a drop the hammer kind of workout." What does this mean good sir? It means you need to choose weights and movements that will allow you to attack the workout and keep moving fast! Snatches and

Hey CFQ. As our membership expands and our member's needs and wants evolve we have to make sure we're all on the same page. We are PRIMARILY a Class-Oriented gym. This means the bulk of what we do is coach-led classes. We do have extra room now, so there's an option for active members to work on their own thing if desired. Here are some guidelines for everyone to follow when using the gym as OPEN GYM: CLASS will ALWAYS take priority over someone doing their own thing. Equipme

Hey CFQ. Can you ever feel spring coming on! Loving this sunshine and fresh air. If everyone wants to use the ski erg, we may have a problem =). We CAN share though, by staggering which piece of equipment that we start on. We can also do SHUTTLE RUNS at the same rep count instead of the ski. 1 shuttle = (25' down and 25' back). You know it, don't overthink it. 1 shuttle = 50'. The goal here is to try and start a little more conservatively (RPE 7/10) and build across the AMRAP

Hey CFQ! Back at it for another week. Also, this is the last week of the 2026 CrossFit OPEN. We have our final Friday Night Lights celebration coming up on Friday. Our FINAL THEME for this year's OPEN is NEON! Get those lime green leggings out. This week's theme is sponsored by Fitworks. If you haven't seen their new shop on Millenium Dr. in Quispamsis, you should stop in and check it out. We have one workout on the books for today and there's plenty to chew on.

Thank you to EVERYONE for coming out to our Friday Night Lights celebration. We saw a lot of firsts and some really gritty performances. We're showcasing some very impressive fitness and you should all be proud of your accomplishments. Team Chris Captain...Chris Barry, took on the team theme with GUSTO and suffered through his workout in full regalia! Great job sir! Both Martina Carvell and Daniel Reyes left it all out on the floor and have earned the BLEEDER Jerseys for 26.2

Hey Folks. Just a quick note to let you know that there's no yoga tonight!

Happy Sunday amigos. If anyone is up for some fitness today, we have a nice workout for you to chew through. Here's a video of a front foot elevated split squat. https://youtube.com/shorts/DnoJte6s8CM?si=FH2W6Fy3Q0aTji1u If you just want a simple cardio piece for the day, to move your body without too much ado, you can tackle this month's Death By Challenge. Calories on the rower. Starting at 1 cal, keep adding 1 calorie every minute until you can't get them in under the minu

Here are some tips on how to tackle 26.2, from Chuck Carswell at CrossFit. For time: 80-foot dumbbell overhead walking lunge (35/50 lb) 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap 15:00 This link will take you directly to the CrossFit Games Workout page where you can find specifics o

Hey CFQ. We all know what our fate is for Friday night by now! So pumped for another edition of our Friday Night Lights! Supplement King is sponsoring this week's event and will be ONSITE with an awesome prize for the theme winner, samples etc. Come on in, say hi, throw down with your friends. HAVE FUN. If you're in through the day, this is what we have planned for you =)

Happy Stretch Day amigos! We have a nice stretch and a great workout option lined up for today. Nothing too outrageous before we all smash 26.2 on Friday night! The new MARCH DEATH BY challenge would also be GREAT workout for today, not too impactful. Deathy By Calories on the rower =) If you can get three or more people together you can work through the plank DB drag through. You could also do it by yourself, but it's always more fun with friends =) Don't forget about Olympi

Hey folks. We only had a handful of people tackle the February challenge. We can do better than that! Natasha Clare and Cynthia Clarke are the dynamic duo who crushed the February challenge, posted pics and video to their socials and are now the proud recipients of a, split, free month of CrossFit. Remember, there's a FREE MONTH of CrossFit in it for you. All you have to do is complete the challenge and post a photo or video of yourself doing it to Instagram or Facebook and