Happy Hump Day! Your challenge for this workout...how long can you hold onto unbroken sets of wallballs? The first few rounds will be...

Nice little interval style workout for Tuesday and a post metcon piece designed to work on our hip health. Work hard for 2 mins, rest for...

Thank you to everyone for making our annual Christmas party such an amazing success. What a blast! Week one of our Holiday season...

A little Sunday Meat Grinder for you. Don't try to work too fast on this, nice and smooth is the ticket. Have fun with this and we'll see...

We made it crew! Another Friday is upon us. Our squat session for the week will be in the front rack! Maybe you felt like your squat...

Hey CFQ friends. We finished our Snatch, Clean and Jerk tests. We hope you all found some new numbers to work with moving forward. The...

Hey CFQ! We will be building to a 1 Rep Max (1 RM) Clean and Jerk today. Just like with our snatch, there will be lots of time to work...

Wowza! Big one coming at you for Tuesday. Today is all about pacing and either choosing to go a little harder on each movement or take...

Hey CFQ. Happy Holidays! In appreciation of your continued support of our community and gym we would like to give you a gift card for you...

Hey CFQ! We're starting the week off by testing our 1 RM snatch again. We've been putting in the work each week to build our capacity...

Happy December 1 everyone!

It's been a BIG week, so we're finishing with a longer, lower impact metcon followed by a fun little team relay race finisher. Finish...

Sweet, sweet stretch day... Looking after our low body tomorrow, we will be doing some (by request) foam rolling along with some static...

Take two on our olympic lifting for the week. Heavy snatch session! This is a grippy workout, so make sure to choose a gymnastics option...

Hey fellas, here's what you need to know about the party on Friday night. The cost of entry is a non-perishable food item and you're on...

Oh boy! Back squats and lunges. The mixed grip walking lunges will be an interesting change of pace. The choice is YOURS. The idea is to...

First, for those of you who look ahead at the workouts in HWPO app, you will notice that this week will be all mixed up. We've made a few...

Your Sunday work! A lower impact aerobic effort today. The idea here isn't to rush through but to find and maintain a manageable pace you...

Hey CFQ. Different take on our Clean and Jerk work for this week. Carrying on with our olympic lifting cycle, we're tackling a front...

Hey CFQ. It's been a big week thus far. We'll have a good stretch setup for you, a few solid options for some snatching, AMRAP-ING and or...