Reminder!!!  Tonight we get our celebration on!

CFQ is growing up so darn fast! In March we saw our first birthday and April had us in a bigger (and more awesome) space. and that kids, calls for a partay!!

We are pretty thankful for our amazing community and think it's high time we all got together and celebrated.

Join us this evening at the gym for a great night of friends (old and new!), adult beverages and some booty shaking!  We've got some great eats from Barque Smokehouse and Primal Indulgence!!

The fun starts at 7pm.

Weekly Warm Up

2 mins Skipping/Rowing

3 Rounds of:

  • 4 Skin the Cats OR 10 Ring Rows
  • 3-5 Wall Walks
  • 10 Romanian Deadlifts with Empty Bar
  • Workout:

    Fight Gone Bad

    In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  There are 3 rounds.

    The stations are:

    Wall-ball: 20#/14#  (Reps) Sumo Deadlift High-pull: 75#/55# (Reps) Box Jump: 20″/14″ box (Reps) Push-press: 75#/55# (Reps) Row: calories (Calories)

    The clock does not reset or stop between exercises. On the call of “rotate,” the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

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