If you come for a class at 09:00, I'm sorry, there won't be one. the gym will be closed for regular use from 09:00am until ~3:00 pm.

TGIF! We've crushed another week CFQ. Awesome work crew! We're finishing the week with some strict upper body pressing or Ring Mups (if we have them). Holding the bottom of the ring dip is a great way to build strength in the movement. If you feel excessive strain when holding the bottom of a dip, use a toe to support some weight, or a band. Double tap burpees coming back as a pinch of spice on our burpee over bar today! So exciting! They're affectionately being referred to a

How are the old leggies holding up? Our new best friends, Mr. and Mrs. Light Thruster, and their evil cousin, El Lunge-O de Front Rack-O. We'll take care of your walking sticks with a nice stretch tomorrow. Some of you may find the suggestion of Overhead Squats, Air Squats, Goblet Squats and Terror Squats (WTF?)...a bit rude. If that's you, perhaps it's time to give your body a rest day;). Come in for a stretch and jump on the BIKE ERG for 20 mins, flush'em out. Do 1000m on t

NEW SKILL coming at ya CFQ! Candlestick holds on the rings=) If you aren't comfortable being upside down on the rings, there will be options for you to practice a similar movement. Our METCON will surely get your heart rate up, and leave your legs burning...in just the best way possible. See you in the gym.

Happy Tuesday CFQ. We have strict upper body pulling or a Bar Mup complex on deck for gymnastics work today. We may be revisiting the time cap on the workout and extending it a bit if necessary. 10 rounds of 2 quick movements. Don't rush either movement is the name of the game for today. Smooth!

Please have a look at the Week Ahead below for info on this upcoming Saturday and our first ever weightlifting meet at CFQ. We still need ONE volunteer to help us load weights for one of the sessions. A new week of playtime is here. A whole week of fun fitness with friends. Aren't we lucky? Count your lucky stars...we're going light on the thrusters today. If it's raining, or too cold for a 200m jaunt we have a couple of running substitutions for you to choose from: 400m Fan

Have a great Sunday CFQ. This looks like so much fun, I might just go ahead and do it TWICE! The only thing better than burpees are burpees to a target, and the only thing better than burpees to a target is no-repping yourself, for missing the target, while working out alone and doing an extra burpee. The only thing better than ALL of that, is no-repping yourself TWICE in the same workout. We should all strive to be so darn honest with ourselves. Get after it crew.

Happy Friday CFQ. You've all crushed another week! Today's the day to get upside down 🙃. If you aren't comfy with the idea of seeing the gym flipped around, there are some great options to work our overhead strength and stability. Master the HS Hold against the wall before trying one out on the open floor. Practice bringing your feet up and together, gently, at the wall for each hold. Practice controlling the kick-up and down to master your balance in the movement. Our metco

Hey folks. I forgot to include this with my Thursday Post. If you're in for an open gym today and want a longer sweat, here ya go! AMRAP each station for 8 mins, rest 1:30 before moving to the next. You can always bank this one for the weekend too, if you don't have time today. Don't forget about Olympic lifting with Amy tonight at 5:30.

Looking forward to a good stretch? There's also a spicy little weightlifting piece on the menu, and a grippy Metcon too. The METCON is meant to be a little less intense and more methodical with the movements. Slow and steady. The goal of the weightlifting piece is find a heavy weight for the complex, not to move through it as quickly as possible. Keeping the bar close during the cleans is critical here as well as maintaining an upright torso in the squats. As the weight gets

Happy Hump Day CFQ! It's time to choose your own adventure! With our gymnastics cycle, you can focus on developing the strict strength REQUIRED for many of our higher skilled gymnastics options or if you have the strength, you can focus on the skill development. While it may look like fun to get yourself up on the rings, it's VITAL that you have the strength to get yourself there and hold yourself there. You won't be lacking fitness by doubling down on the strict strength dev

Hey CFQ. Did everyone enjoy their long weekend? We're back in action today with a full day of classes to help you burn off the butter and the cervezas muchas =) Three movements, three different rep schemes...pay attention kiddos.

Hey folks! I hope you've had or are going to have a delicious supper with your families. Reminder that our class times are reduced today....

Happy Sunday folks! Chainsaw Row: https://youtu.be/cdV7LKbpEk0 Dumbbell Seated Arnold Press: https://youtu.be/lnTNmJ9mHLk

Hey Folks. Thanksgiving is coming up this Monday, October 13 2025. Coached classes at 09:00 and 10:00. OPEN GYM afterwards until 7 pm

Happy Friday everyone! We're calling back to our Oympic lifting cycle and tackling a 2 rep heavy Hang Power Snatch. These are NOT meant...

Hey folks. We're chewing our way through this transition week. You're all doing a great job! Something we haven't seen as a strength...

Happy hump day! We have another Push-Pull day, on both sides of the fence and in many different flavours=) Deadlifts and Rope Climbs for...

Another incredible Tuesday coming at ya! There's ONE workout on the docket for today, and it will be a big low body blast. 5, 4 minute...