WOD

2000 M Row

Announcements

- If you haven’t done so already, register for the 2012 Reebok CrossFit Games Open! Games.CrossFIt.com

Live CrossFit

Videos, journals, articles that will help your brain PR

The Evolution Of The Strength Athlete – Article

WOD

CrossFit Total

The sum of the best of three attempts at the squat, the press, and the deadlift.

Announcements

- Next Saturday at 9am. CFQ will be hosting an hour long mobility class with guest, Bo’ Babenko,Doctor of Physical Therapy. The class will review orthopedic principles to help you better understand how to participate in CrossFit through addressing and identifying current issues and helping to prevent any from developing. Your next WOD will be a little easier as you put yourself into a better position to succeed.

Bo is a Doctor of Physical Therapy along with various strength and conditioning related certifications. He believes in addressing the entire human body as we do not work in isolation. He has worked with kids, adults, and geriatrics addressing almost all issues from head to toe. He has been involved with CrossFit since the summer of 2010, offering many in the sport of fitness a unique approach on health and longevity. He also works with individuals on their sleep and nutrition to put the entire picture of health together via at home lab testing. Cost is 10$.

HitFit Bootcamp Class
- Try our HiTFit Bootcamp class (Mon, Wed, Fri @5pm). Bring a friend or loved one down to the box, these classes are geared towards beginners or people that want to shed a few pounds. 149$ for non-members (4 week session) For the month of February free for CFQ members.

Live CrossFit

Videos, journals, articles that will help your brain PR

The “Weighting” Game – Article

WOD

50-40-30-20-10
Sit ups
KBS

Announcements

Adventure Racing Team
Do you like to run? Do you like the mud? Do you like obstacle course races? Then check out our new CFQ Adventure Racing class starting on Feb, 18, 2012.

Live CrossFit

Videos, journals, articles that will help your brain PR

Deadlifting Tips – Article

WOD

Row 1000 M
30 Snatch 135/95/65lbs
30 Burpees

Announcements

Personal Training Packages
- Are you interested in spending more time on developing certain skills in your CrossFit repertoire? Our Coaches are here to help, sign up for a private session to get some 1 on 1 time with a Coach.
*New* Skills pack now Available
5 private training sessions to sharpen your skills (muscle-up, double under, handstands etc).
5 sessions for 350, 10 for 650, 15 for 900. No membership required.
Private One on One with an experienced CrossFit Coach.
Please email info@crossfitqueens.com if you are interested.

Live CrossFit

Videos, journals, articles that will help your brain PR

The Secret To Building Big Snatch Numbers – Article

WOD

Power Clean 5 X 5

Announcements

HitFit Bootcamp Class
- Afraid CrossFit is too intense for you? Barbell movements and Olympic lifts seem too complicated?  Try our HiTFit Bootcamp class (Mon, Wed, Fri @5pm). Bring a friend or loved one down to the box, these classes are geared towards non-members. This class is free for members during the month of February.

Live CrossFit

Videos, journals, articles that will help your brain PR

Hook Grip Or Not Overhead – Article

Lon goes overhead

WOD

“Fran”
21-15-9
95#/65# Thrusters
Pull ups

Announcements

- CFQ wishes a Happy Birthday to Russel today!

HIT Fit Boot Camp- Voigt’s bootcamp needs  5 new faces. So, tell your family, friends, and enemies to come out on M/W/F at 5pm. This class is 149$ for 4- weeks for non-members. For the month of February CFQ  members may attend Voigt’s bootcamp at no charge.

Adventure Racing Team
Do you like to run? Do you like the mud? Do you like obstacle course races? Then check out our new CFQ Adventure Racing class starting on Feb, 18, 2012. Our Adventure Race Training takes you beyond running for time. It’s about agility, stamina, and mental toughness.
- We will take your fitness skills to a whole new level by combining agility drills with short and long runs.
- We will work on running technique as well as strategies to master long distances.
And if you are up for a challenge, we will put your skills to test in some of the hardest adventure & obstacle races out there such as the Civilian Military Combine, The Tough Mudder, and the infamous Spartan Race. You don’t have to be a CrossFit veteran or an experienced runner to benefit from our training sessions. We offer workouts for any level of physical fitness. Free for members. 10$ for nonmembers.  Classes will meet starting Feb 18, 2012 on Saturdays at 9am and Wednesdays at 7am.

Fill it in february

Ah, the infamous Fran… what a fitting start to “Fill it in February”. Bring your “A” game folks, we are putting some numbers on the leaderboard this month.

Live CrossFit

Videos, journals, articles that will help your brain PR

No Obesity Link To Junk Food In Schools – Article

WOD

Snatch Balance 7×3

Announcements

- Fill it in February begins tomorrow! Get your journals ready, we’re going to find your numbers and start filling in our leaderboards!  So if you want to see your best performance and ensure your spot on the leaderboard, you are going to need to take rest days.

Lost and Found
The monthly “throw away your personal property” event has arrived! Please claim your water bottles, smelly shirts, dirty undies as soon as possible.
Additionally, we are no longer going to store your journals so please place them in your locker or bring them home.

Live CrossFit

Videos, journals, articles that will help your brain PR

Bodybuilding Fails – Article
Rules For The Gym – Article
Crossfit: Good for Moms? -Article by Christine Mattheis

WOD

3X 10 Good Mornings 95/65lbs

Followed by:
5 Min Pushups
4 Min Sit ups
3 Min KettleBell Swings 53#/35#
2 Min Double Unders
1 Min Squats

Announcements

Personal Training
- *New* Skills pack now Available
5 private training sessions to sharpen your skills (muscle-up, double under, handstands etc).
5 sessions for 350, 10 for 650, 15 for 900. No membership required.
Private One on One with an experienced CrossFit Coach.
Please email info@crossfitqueens.com if you are interested.

Live CrossFit

Videos, journals, articles that will help your brain PR

Sacrificing Self For Team – Article
27 Rules For Conquering The Gym – Article

2nd Annual Hail to the Queen Score Card- Spreadsheet

WOD

Hail to the Queen WOD 1
10 HandStand Pushups
20 Pullups
30 One hand Kettle Bell Snatch 24kg/16kg
40 Wallballs

Announcements

Hail To The Queen 2012
-Special thanks to all of our volunteers who helped out at Hail to the Queen yesterday. We could not have hosted such a great event without each and every one of you!
-Congratulations to all the ladies who competed yesterday.
Scaled division:
3rd place CFQ’s Nicole Mathieu, 2nd place Elizabeth Gibbons, 1st place Amylynne Frankel
RX Division:
3rd place Tracy Hutt, 2nd place Emily Friedman, 1st place to the returning Queen of Queens, Kylee Claxton
Full results will be posted soon. Stay tuned.

Adventure Racing Team
Do you like to run? Do you like the mud? Do you like obstacle course races? Then check out our new CFQ Adventure Racing class starting on Feb, 18, 2012. Our Adventure Race Training takes you beyond running for time. It’s about agility, stamina, and mental toughness.
- We will take your fitness skills to a whole new level by combining agility drills with short and long runs.
- We will work on running technique as well as strategies to master long distances.
And if you are up for a challenge, we will put your skills to test in some of the hardest adventure & obstacle races out there such as the Civilian Military Combine, The Tough Mudder, and the infamous Spartan Race. You don’t have to be a CrossFit veteran or an experienced runner to benefit from our training sessions. We offer workouts for any level of physical fitness. Free for members. 10$ for nonmembers.  Classes will meet starting Feb 18, 2012 on Saturdays at 9am and Wednesdays at 7am.

Live CrossFit

Videos, journals, articles that will help your brain PR

2012 CrossFit Games Site (beta) – Website
One Size Does Not Fit All – Video

WOD

No Class
Hail to the Queen Competition runs from 9am to 3pm. CFQ wishes all the ladies competing today good luck!

CFQ will be represented by  Christine, Erin, Heather, Maura, Terita, Claudette, Coleen, Jessica, Lindsay, Mamie, Nicole, Olga and Sarah. 3, 2, 1 go!

Special Thanks to our sponsers: Life as Rx, Atlas Wraps, Beastbars, Burger Club and Raul Araque!

Announcements

-Tentative Heat Schedule- spreadsheet

Live CrossFit

Videos, journals, articles that will help your brain PR

Enjoy The Event? Like Us On Facebook!
Hail to the Queen 2012 – Video