Tomorrow we have our last workout with our fave military guy, Alex, for awhile.  While we are sad to say farewell, we are incredibly honoured to know Alex, and super proud of him.  Alex leaves for Afghanistan for an 8 month deployment later this week.  Anyone who knows Alex will know he parties as hard as he CrossFits, and has a big ole' heart.  All of which we will miss dearly while he is away.

Alex has spent the past six months  training at the Canadian Forces Base in Petawawa and the Californian desert.  We were lucky enough to have Alex join us at CrossFit Quantum for the past month while he was home.

We have plenty of fond memories to tie us over until Alex returns, and a few not so great hangovers!  For those that want to stay in touch, and send a few "memories of home" packages to Alex while he is away, please ask us for his contact details and we will forward them to you.

Alex is coming in for the 5pm class tomorrow, so make sure to join us if you can.  We strongly encourage camo gear, war paint and aviators!

Alex, words can't express how much we will miss you.  Be Safe.  Make us proud.  And for gosh-darn sake, stay outta trouble!

From all your family at CFQ...biggie hugs.

ps.  Your absence will give us ample time to prepare for the big welcome home party...our livers will thank us for the break!


Gymnastic Skill

Complete 3-4 Rounds


  • 5 Kip Swings
  • 5 sec L-Sit Progression  (tuck holds)


  • 5 Ring Inverts
  • 10 sec L-sit


  • 5 Skin the Cats (tempo: 3/2/3/2)
  • 15 sec L-sit on rings


Work kipping pull-up mechanics


As Many Rounds as Possible in 10 minutes of:

  • 8 Overhead Walking Lunges/per side
  • 12 Knees to Elbows