It's just a few days til the Element CrossFit Challenge.  High fives to our CFQ'ers who are competing...for all it's their first CrossFit Competition and they deserve big' ups for taking this on.  It's very intimidating committing to any kind of race or competition and we're super proud of you!  You are all amazing athletes and will do us proud!

The passion and drive you put into your training alone makes you super heroes.

We wish you luck and most of all...have fun!  It's a great day when we can bring the CrossFit communities together and "play!"

This doesn't excuse those not competing either.  Cheerleading takes equal dedication adn skill.  Please come out and cheer the CFQ crew on.

And a little inspiration and ode to the iron!

Today's Aweosme:  The smell of rain on a hot sidewalk.

"It smells best if it hasn't rained in a while and hte sidewalk is scalding hot.  Then it sort of sizzles and steams up into a big hot, intoxicating whiff.  AWESOME!"

I just learned recently the smellof rain on dry ground has a name...petrichor.   Learning new words is also super awesome!

It's another Benchmark Retest Day!  Great way to celebrate Hump Day!

Strength: NEW Q’S: Back Squat - 3 sets of 5 – add 5-10lbs from last time

VETERAN Q’S: Hang Power Clean 1RM.


As Many Rounds as Possible in 12 minutes of:

  • 6 Pull Ups
  • 8 Push Ups
  • 10 Deadlifts @ 45% of 1RM

*Compare to April 21, 2010