Workout of the Day


A. Movement Prep
1) Group Warm-Up (or game)
2) Rowing Progressions
3) 2 sets of: 20 sec Hang/20 sec Plank
4) Wrist Prep

B. 15 minutes of Gymnastics Skill Practice
-Handstand Practice
*Find a challenging variation, and attempt to perform 5+ sets of max reps/hold with that variation. 

C. Team relay, for time:
500/400m Row
20 Burpees
30 Box Jump Overs (24/20”)
*Athlete #2 may begin once athlete 1 has reached their 15th Burpee.



A. Fitness WOD

B. Back Squat @ 31X1, 5 sets of 3 reps; rest 3+ minutes
*During rest, perform 5 Challenging Ring Dips.



Session 1
A. Every minute, on the minute, for 10 minutes:
Minute 1 – 7 TnG Push Press (135/95lbs)
Minute 2 – 15 Box Jumps (24/20”)
*Working on cycling while maintaining position during PP, and rebounding fast on BJ. 

B. 3 rounds for time of:
7 Muscle-Ups
21 Power Snatches (85/60lbs)

C. Back Squat @ 31X1, 5 sets of 3 reps (straight weight); rest 4+ minutes
*During rest, perform 5 Challenging Ring Dips

Session 2
A. 3 sets @ 100% of:
300/250m Row
15 Burpees
10 Hang Squat Clean (115/75lbs)
Rest 4 minutes
3 sets @ 100% of:
20 Cal AB
15 DB Thrusters (50/35lbs)


Bay of Quinte Weightlifting Meet Results

This past weekend we had 4 weightlifters, Killian Newman, Daniel Frankel, Sean Sheridan and Storm Patterson compete at the Bay of Quinte OWA weightlifting competition. CFQS left the meet with 3 national qualifying performances, 1 Ontario junior record performance, 2 golds, 1 silver and 3 PR's. Thank you to coach Art Louis Robiso and Phil Tungate for doing an excellent job at preparing and managing our athletes during the meet!