Blog

Join the 2nd Annual Turkey Trot!Sunday, November 23 | Astoria Park We’re teaming up with our friends at FlexFiit for this year’s 5K Turkey Trot

📣 📣 Heads Up, CFQ Crew! Starting this week, class programming will no longer be posted here on the blog. You can now find weekly

PROGRAMMING 🤩 Sunday Funday with Coach Nate! PrepMuscle Snatch + OH Squat (1+1) BuildSnatch Pull + Snatch + OH Squat (1+1+1) AccessoryConfidential…

PROGRAMMING 🙌 COMMUNITY Today’s community workout is the LEAN FOR HALLOWEEN WOD! With a Partner; Share work, except for the run, which is together. 1,000M

PROGRAMMING CONDITIONING A long one for Friday, featuring Wall Walks, DB Snatches, and – you guess it – Burpees! What to Know Before You Come:

PROGRAMMING STRENGTH Today’s focus is the clean. Start with an EMOM of doubles and singles and then continue building to a 1RM clean. Prioritize crisp

PROGRAMMING STRENGTH Today’s strength focus is the split jerk, building to a heavy single. Prioritize precision and speed under the bar as you move into

PROGRAMMING SKILL SESSION Today we’ll focus on kip proficiency for toes-to-bar. We’ll break down mechanics, timing, and body control to help you move more efficiently