Basic rowing technique from the makers of the C2. How Inactivity Changes the Brain By Gretchen Reynolds “This is your brain.’ And this is your brain on the couch.” Warmup Dynamic…

We are 36 days away. What can you accomplish in 36 days? What skill can you tackle in 36 days? Last year, 37 people competed on Team CFSQ. This year…

This is what consistent hard work looks like.  Absolutely incredible, Jess! Congratulations on the last year and a half of life change. The whole staff at CFSQ is nothing less…

Warmup Dynamic Athletic Movement 3 Sets (10 minute limit) 1 Turksh Getup R/L 10 Ring Push-ups 10 Kettlebell Swings Lift 5-5-5-5-5 Back Squat Conditioning 10 Minutes AMRAP 10 Box Jumps…

Warmup Speed Ladder 3 Sets 10 Down dog push-ups 10 Kettlebell Swings 10 Pull-ups Lift 3-3-3-3-3 Front Squat Ascending sets. Conditioning Tire Flips/sled push Benchmark 13.1 Burpees/Snatches Workout description here.…

We have a ton of new faces around the gym and many are brand new to CrossFit altogether. While we try to be diligent about writing and explaining everything in…

We want to officially welcome Jon Burklow to the CFSQ staff! Jon is the permanent Wednesday night instructor. Meet JB: Jon discovered CrossFit in January 2012.  Having been an avid trail-runner,…

  Warmup Jump Rope 5 Minutes 3 Sets 10 Down dog Push-ups 10 Kettlebell Swings 10 Pull-ups Skill Toes to Bar Conditioning 5 Rounds AFAP 50 Double Unders 10 Toes…

Congratulations to Stephanie Mahan for qualifying for the International Powerlifting Federation World  RAW Classics Powerlifting Championships in Johannesburg, South Africa!!!! Registration for the CrossFit Games Open starts tomorrow! This year the season…

Whole9’s Nutrition in 60 Seconds – “We eat real food – meat, fish, eggs, vegetables, fruit, healthy oils, nuts and seeds. We choose foods that were raised, fed and grown…