Happy Friday. We're back on the deadlift bar again this week. Believe it or not, the run should be your place to recover your breathing and heart rate in this one. You want to get back to the bar ready to crush the next round. Please choose a weight that you know you can do all of the deadlifts and hang cleans unbroken. You don't have to transition directly from the deadlifts to the cleans unbroken, but each movement on its own should be completed in one go. The 25 min time cap lets us know...

Happy Stretch Day crew. We have some back squats to keep up with our leg strength and an AMRAP 12 with some upper body pressing, wall balls and machine work. I will have a cardio option as well for those of you just want to move your bodies. I have the Fitness Racing piece for this week up here as well and don't forget to sign up for Olympic Lifting with Amy at 5:30. For the Fitness Racing, just keep working through both stations for 20:00, take a 2 min rest, then dig back in for another 20...

We have Vito’s booked! That’s right, let’s get together for some tasty food, great drinks and the BEST company. 6 pm Friday December 05, 2025 at Vito’s in Rothesay. RSVP on the facebook event page. https://facebook.com/events/s/cfq-christmas-party/1918526195392627/