Congratulations to Lyndzey D.!! She is now a Level 1 certified CrossFit trainer! Warmup Speed Ladder 10 Turkish Getups (5R/5L) 20 Downdog Push-ups Conditioning 5 Rounds AFAP 20 yds Broad…

Warmup Dynamic Athletic Movement 10 Minutes (3 Sets) 10 Push-ups 10 Pull-ups 10 Swings 10 Ab Wheel Rollouts Conditioning 50 Wall Ball Shots 25 Toes to Bar 30 Wall Ball…

Thanks to everyone that came out for "McGhee" yesterday and to those that went straight to the new location and continued to work hard even on a holiday. Reminder: Tonight's…

Happy Independence Day! Warmup Dynamic Athletic Movement 10 Minutes Turkish Getups Conditioning In teams of 2, alternating rounds: "McGhee" 30 min AMRAP: 5 deadlifts (275/185) 13 push-ups 9 box-jumps (24)

July 4th: 9:30AM class only. Schedule is up. Make sure you register! July 5th: 6PM CF class is cancelled. Strength class at 6, NOT 7! Warmup Speed Ladder 10 Minutes…

Congratulations to Sara Ann & Tim as they welcome Wyatt Cash Greene, 8lbs 8oz 19.5 inches long, into the world!!! If you would like to help Sara Ann with meal delivery,…

It was a huge weekend for CFSQ!! Many thanks go out to standard crew: Greg, Joe, Kelvin, Jon, Joseph, Vanessa & Dave. Amy B., Lea, Niki, Robert, Clark & Patrice…

Warmup Speed Ladder 3 Turkish Getups R/L Then, 7 Minutes: 5 Pull-ups 10 Push-ups 15 Squats Conditioning AFAP With 2 Kettlebells Run 400 Yd 25 Clean and Press Run 400…

Warmup Dynamic Athletic Movement 3 Turkish Getups R/L Then, 7 Minutes: 5 Pull-ups 10 Push-ups 15 Squats Strength 3-3-3-3-3 Overhead Squat Conditioning 10 Minute AMRAP 20 Wall Ball Shots 10…

Warmup Jump Rope 3 Minutes 3 Turkish Getups R/L Then, 7 Minutes: 5 Pull-ups 10 Push-ups 15 Squats Skill Double Unders (If your Double Unders are solid, try single leg…