Hey crew! Happy Friday to you. Deadlifts are one of my favourite movements. They're a full body exercise that challenge your core, mental...

Another stretch day is upon us. Looking forward to it! A little more of a classic strength session with some bench and rope climbs, I...

Hey CFQ. We're going to go back in time to re-test an OPEN workout from 2013! Anyone remember this one? The numbers for the snatch...

Interval training for the win here. 2:00 isn't a huge amount of time, so it's important that we can keep moving through the prescribed...

Hey there. Time to start this week off right! We have a solo METCON scheduled to kick us off. The 20 min time cap suggests a grindy push...

HOLD onto your hats folks...there are a lot of holds on deck for today=) Classic EMOM of isometric strength training! If the support...

We haven't tackled a workout like this in a while. We're going to put in some grunt work with our medball and then follow it up with a...

Hey crew. I know we're all in need of some quality body work, primarily the bottom half...so we'll have a nice mobility session set up...

Here we go crew! Mid-week extravaganza with some gymnastics and interval training! To be clear on how the METCON works. Complete 2 rounds...

Hey CFQ. We've seen these mixed grip lunges before. I like it! All we need is a dumbbell and a kettlebell. Can't get any more...

Hey CFQ. We're happy to introduce a new feature to our programming. The "FITNESS" track, is geared towards our members who aren't looking...

The weightlifting piece is intended to be completed in unbroken sets, so the weight should feel light enough to get through all of the...

Deadlift Friday. Best day of the week, am I right? We'll get into the metcon first and then finish the day with some lunges, farmer...

Now that we're back into somewhat of our usual routine, we'll have a 20ish minute stretch/mobility session lined up to start class...

Hey CFQ! Great start to the year so far! You may have noticed that we have some of your 2025 goals up on the whiteboard at the gym! It's...

After the 20 min behemoth of Monday, an AMRAP 8 is looking pretty sweet!😃 We'll start off with a nice upper body Push-Pull strength...

Here we go CFQ. We've changed up the programming for today a little bit to keep our hands on the bar for some olympic lifting. Jumping...

Your Sunday play schedule is now available! Heavy DB Bench (please be mindful of your capabilities if you're in the gym by yourself) and...

Big Friday! We're going to get our squats in today, some explosive box jumps, a handful of calories on the machine and a little dumbbell...

Hey there! Back to work my friends! I hope everyone is looking forward to the start of a new year. We're going to hit the ground running....