A big congrats to James who got married this weekend!  All the best from all of us!

This coming weekend, on Saturday September 18th, a few of our fabulous members will be competing as a team in the Element CrossFit Team Challenge. They will compete in four grueling workouts throughout the day.  Please come out and show your support...glitter cheer signs, pompoms, and choreographed cheer routines are highly encouraged.  The event runs from 8am to 6pm and we have lots of cars heading out to Element so let us know if you need a ride!

And don't forget our CFQ Social that evening.  A great chance to meet your fellow CFQ'ers and enjoy a few cocktails!  Address and details posted on the gym whiteboard.  Please RSVP by Wednesday.

Weekly Warm-up: 5 mins Freestyle Rolling or Lacrosse ball

2 Rounds:

  • Bear Crawl (1 length)
  • 4 Turkish Get-ups/side
  • 10 Box Jumps (go big!)

Part 1:

NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time - Rest 3 mins VETERAN Q’s: Back Squat 4 x 6-8 - Rest 3 mins

Part 2:

6 Rounds for Time of:

  • 8 Deadlifts @ 45% 1RM (or 55-60% 5RM)
  • 36 Double Unders

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