BIG'ER NEWS!  Barely a year yet and we are growing up so darn fast!  Just like kids grow out of their shoes...we are quickly growing out of our beloved space.  SOOOOOOO...we are hella excited to announce we are moving to a bigger, more awesome space.  Don't's just a few doors down.

Unit #36 is to be the new bigger home of CrossFit Quantum.  Awesometown just got Awesome'er!

Over the next few weeks we'll be busy sprucing up the space and giving it some CFQ love.  Stay tuned for news of our progess, some sneak peeks AND A BIG ONE YEAR/RE-OPENING PARTY!

Thanks to you all who made this possible.  You've made our first year one of amazing'ness!

It’s the end of our training cycle….BENCH MARK WEEK!  Time to see how real eats and your training has paid off.  Remember, recovery is critical between your workouts…that means good food, lots of mobility and stretching and sleeeeep!

DAY 22 Get Real Mo’links: That's NOT a Buffalo Give your Chicken Jazz Hands The Special K Sugar Scam

Weekly Warm Up

Mobility: T-Spine Mobility with Lacrosse Ball

2 Rounds:

  • 2-4 Cast Wall Walks – pause 5sec at top
  • 25 Poliquin Step Ups OR 15 Low Box Step-Ups
  • 8-10 Split Squats/side
  • Part 1:

    Find Max Strict Chin-ups [3010]. If no unassisted Chin Ups, use a band that allows between 4-10 reps. Part 2: A1. Seated Dumbbell Press 4 x 6-8 [3011] – rest 60sec A2. Barbell Rows 4 x 8-10 [3110] – rest 60sec Part 3 Row for Max Cals or Meters in 5mins Rest 2mins Max Double Unders in 3mins

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