Heck yes! Friday folks. We're going to crush a clean and jerk complex today and round it out with some lighter deadlifts and a simpler...

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Small change to the schedule for Thursday afternoon. 3:30 and 4:30 will be open gym only. No coaches will be working during those class...

Hey! Looking forward to a really nice stretch, and a sweet opportunity for a lifting sesh too! We'll have a cardio option up as well! See...

What a Wednesday! Pistols annnnnnnd muscle ups? Love this interval style training. Work hard, take a break, get the job done. lots of...

Classic Heavy Day! Can't wait for this one. Pace yourself on the run and make sure you're set for each lift. This isn't a workout to...

Hey CFQ. Starting the week off with some OH Squats and an interesting gymnastics/endurance mashup. Here's a link to an RPE chart, shared...

This is a BIG ONE! A descending rep scheme is always nice...the light at the end of the tunnel is always getting brighter. Given the...

Plenty to choose from today folks! As usual, we'll do a 20ish minute stretch, a warmup and then you'll have a choice of strength, cardio,...

Happy Wednesday folks! Let's put those new Clean and Jerk numbers to the test. some heavy singles coming your way. Just a wee bit of...

Hey CFQ! Come out this Saturday for a Spookily-Special partner WOD, and wear your most creative Halloween costume! There will be prizes...

Here we go! After our testing last week, we're diving right into our olympic lifting. Starting with some snatch work. FUN STUFF. Nice...

A grindy start to the week! Monday is supposed to be nice outside, so we'll get our running in while we can. This will be a fun one, with...

Friday will be a little leggy... We haven't done pistol squats (single leg squats) in a while, so please be mindful of your choices for...

Happy stretch day CFQ! We don't tackle strict TTB very often, so it might just be worth it to try! Just like with kipping TTB, if we...

SWEET! Time to test out our 1 RM (1 Rep Max) Clean and Jerk. If you don't already have a number in mind, i.e. an old 1 RM, then today...

Ok. I hope everyone survived turkey-mania over the weekend, or their ham-stravaganza. Did you make it into the gym on Monday to test your...

Hey CFQ! Testing time has come for our olympic lifts. We will be testing the Snatch on Monday and our Clean and Jerk on Wednesday. Please...

What an awesome finish to the week! Some gymnastics skill work and a longer workout combining some barbell cycling and higher level...