Hey CFQ. Every year, as a community here in our gym and in CrossFit gyms around the globe, we get together to complete (#crush) 3...

Happy Thursday amigos! We have another EMOM 20/40 set up for you as well as a nice 5 rounder triplet with deadlifts, rowing and ring...

Hey folks. We're back to a familiar strength + metcon format for today. If the posted thruster weight looks like it's way outside of your...

Tuesday is all about barbell cycling. The weight on the bar should be considered "light" but we have a lot of reps to chew through, so we...

Here we go CFQ. We're going to tackle another intense AMRAP (As Many Rounds or Reps as Possible), followed by a break, and then a...

Hey CFQ. Here's your Sunday worksheet. The general warmup for the EMOM will work nicely for the regular programming if you're stuck for...

CFQ, listen to me for a second, please. If you all buy into this program, you will be the fittest individuals in the Valley. Rest when...

Hey crew. Something new for this Thursday. We'll be doing the usual Thursday jazz, a stretch followed by a strength/cardio/workout option...

LOVE a good EMOM. Building rest into our training is so important. These timed efforts can be very informative to us, to know what our...

Good evening Gym Family. The news has been around, but this is the official announcement. There's a new facility being built on Palmer...

Hey CFQ. Big takeaway from today's workout, is to choose a rep scheme or scaled movement on the pushup that will allow you to progress...

A nice way to start the week. Great opportunities to touch/practice some higher skill gymnastics movements before the open. An option for...

Dumbbell mania. It's like a dumbbell DT salad with a bonus trio of devil's presses, served on a bed of 50/35's. Following up with a...

Hey, here's another great training opportunity to sink your teeth into. Interval training works because there's built in rest. Too often,...

Stretch day! Whoop whoop. We'll be taking care of our legs and backs after what we've worked through this week. An opportunity awaits for...

Another take on conditioning first followed by a strength piece. This looks like fun. Part one will be a tough AMRAP and you should...

Hey, so I know this may not be the most popular kind of workout, but these monostructural days are just as important to our fitness...

Ok! We haven't played with thrusters in a while... These should be considered light and something you can pick up and finish the 10 reps...

Craving a little Sunday sweat? Here you go! A suggested warmup for you... A. GENERAL WARMUP (6:00) 2-3 rounds 0:45 on Machine 25' Samsons...