Happy Monday folks! We're heading into Legacy Week. See the infographic for more information. The workouts will be tough this week, but...

Some accessory work to get you through Sunday. Another great week coming up. This type of work may not be the sexiest, or most exciting,...

A fun end to a great week of training! We've touched on some new movements and have one last one to add in. Medball broad jumps! You're...

So, we've all recovered from the dreadful double tap burpees... Great job by the way! Good ol' fashioned burpees will seem so much nicer...

Hey CFQ. The day has finally arrived! The moment we've all been anxiously waiting for. Years and years have passed and we've all been...

Deadlift Tuesday! We're doing dead stop deads today, with the goal to focus on creating tension on the bar BEFORE each lift. BRACE your...

Happy Monday everyone! I hope you all had a great weekend. We had some beautiful sunshine! There are a few unique movements coming up...

Here's your Sunday workout! A few links for clarification: Body Rows: https://youtu.be/cIGN9s-c1Nw?si=exJn-cWV_-4jWdDI Arnold Presses: ...

Happy Friday everyone. One workout on the docket for today, it's a biggie. If ring muscle ups aren't your thing and you don't ever expect...

Hey crew. If you missed the 1 rep max deadlift test on Monday, you can catch up today. As per the usual, we'll have a nice stretch for...

Hola! We get a chance to use our new Deadlift numbers already. Your power clean weight should be based off of your new deadlift 1 RM. The...

Hey CFQ. For those of you who are following along with the Fitness Race training, here are two sessions for you to work through. Amy will...

We're going to tap into all of the pressing strength we have developed over the last few months and work on some heavy split jerks today....

Hey hey CFQ! This is week ONE of our new PULLING CYCLE. We're going to be using our Deadlift as a benchmark and today's the day to test...

Wow. Quite possibly the sexiest, most awesome and sweat inspiring EMOM ever offered is here for your Sunday fitness pleasure. Minute 4...

TGIF my friends. Overhead pressing for the win today folks. Also, it looks like 21-15-9, or in this case 9-15-21 is our METCON theme for...

Happy Thursday everyone! If you haven't had a chance to try out one of our BRAND NEW Endurance Fitness classes, come on out! The 5:30...

Hey CFQ. I apologize! I had this made up and ready to share on Sunday night, I just forgot to include it with the post. We may be halfway...

Happy Hump Day CFQ! It's Wednesday already? Hope everyone enjoyed their Canada Day off. Big back squat day into a real push-pull duo with...

Hey CFQ! Happy Canada Day:) Just a friendly reminder that Michael will be opening up the gym at 06:00 today and the rest of the day will...