Another great opportunity to work on a skill you might not normally touch, in a safe way, and build some upper body strength/endurance at...

Happy Stretch day CFQ! As per the usual, we'll spend 20 minutes or so working through some of the kinks from this week and then you'll...

Today is meant to be a lower intensity day... I know running may not seem like a low intensity exercise to some of you, but we can work...

Ok, 10 minutes doesn't sound like a lot of time to get 6 rounds of THAT in...and it's pretty tight, I'll agree with you, so we have to...

Happy Monday CFQ! What a great day for the pool party at the Gero's! Thank you very much to Heidi and Dave for hosting, yet another,...

Hola! Happy Friday CFQ. Who doesn't love deadlifts on Friday! Match made in heaven. A lighter load on the front squats with some...

Hey crew! Fun day coming up! If you have reliable bar mups, you should try the 30 for time. if you're still learning, attack the CTB and...

Now, this looks like fun! We haven't tasted heavy cleans for quite a while, so it will be very informative for you to take note of what...

Hey folks. A bit of a different approach with Tuesday's workout. A little bench sesh, some kb cleans and dubs. Oh, and rest. There's...

CFQ! We're starting into a new cycle and you will notice that the strength sessions and metcons are going to look a little different than...

Hola! We made it Friday of our re-test week, and the best of the re-tests (in my opinion), the deadlift is on deck. As with all "max"...

Hey CFQ! Another awesome re-test day with a shoulder smoke show and a bunch of strict press pr's. So amazing to see folks pushing...

What a back squat day! I saw more than a few PR's this morning, and heard that the afternoon was equally successful. Great job everyone....

Big day CFQ! We've been working towards this for a while now, our back squat re-test. Every time we back squat, we talk about the...

Hey CFQ. Please note that Monday will be OPEN GYM from 06:00-18:00. This is the posted workout for the day if you're interested in...

Monday August 5 - No regular classes but the gym will be open from 6 to 6

Hey CFQ! We're coming to the end of our de-load week. The shoulder press volume is much lighter than we've seen but that doesn't mean we...

Looking forward to a nice stretch and some muscle ups...or some muscle up practice! As per the usual, we will stretch for 20-some minutes...

Hey CFQ. Another fun workout with a unique flavour coming up. A new movement for most of us, the banded kb swing, and a metric we don't...

Hi there! Our deadlifts this week are nestled into a nice three-piece AMRAP at a very moveable weight. Choose your weight wisely, to...