Starting the week off right! Some snatches, deadlifts and pull-ups! Got to love a good interval style workout! Prescribed rest baby! See...

We've had a fair bit of overhead work this week, I know, and we just did a good chunk of ring dips on Wednesday, so our chests might be a...

Happy stretch day! We've worked the shoulders, shoulders and shoulders this week, as well as legs, legs and legs, so there will...

We're Wednesday deep CFQ! Another go at our Bar Muscle up/Upper body pulling endurance. Try to maintain a more measured approach to these...

CFQ! Roll out those glutes and hips, lunges have a knack for getting these areas fired up! Another slightly different movement with the...

Welcome to a new week CFQ! We're going to kick the week off with a grindy workout. Expect a little shoulder burn on this one and, yes,...

Hey CFQ. Just a quick note to let you know that we are reverting back to our Fall and Winter hours at the gym. 3:30 in the afternoon will...

A fun workout to finish the week! Along with a few unique movements, we have a 1600m team relay to complete after the metcon. A little...

I'm feeling my chest today from those accessory db bench press...my leggies are a wee bit tender too... Don't worry, we'll have a nice...

Hey! So, sadly, we only have 130 lb sandbags...wuh-wahhhhhh, but there are a few hundos there! Surely we can share and all get along.

Welcome back CFQ! Thrusters and BAR MUPS?!?!?! 😍. Right into the Metcon this Tuesday, with some fun successories to finish the day. See...

Hey CFQ, I hope you're enjoying your last long weekend of summer...It's been hot! There aren't any coached classes today but the gym will...

Happy Friday folks! Get a good sweat in before hitting the KV Music Fest at Vito's! These cleans should be singles, with a good reset...

Come out and enjoy a nice stretch this Thursday! There's a nice AMRAP to compliment and a few sorrenson holds for dessert. See you soon!

A few snatches and a few thrusters. What more could you ask for? Now, the thrusters are with a single kettlebell, and the prescribed...

Hey CFQ, Increasing the speed squats to 4 reps this week. You should find that they are somewhat easier to get into a rhythm with over...

Hey CFQ! Thank you to everyone who came out to support the Open House hosted at the gym by Jen on Sunday, as well as those who came out...

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...