Programs –

CrossFit Program:

We use functional exercise that combines kettlebell training, Olympic weightlifting, gymnastics, medicine ball throws, dumbbell training, plyometrics, power-lifting, rowing, running, and jumping rope. We have pull-up bars, kettlebells, barbells, gymnastic rings, tires, and a huge open space for lifting, running, jumping, climbing, flipping tires, or pushing sleds, among many other options for usage.


CFQ will provide you with a professional environment and knowledgeable staff dedicated to helping you reach your fitness goals.


We train our students in each of the 10 fitness domains:

  • Cardio-Respiratory Endurance
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Agility
  • Balance
  • Accuracy
  • The stimulus we provide is always varied with a focus on strength. We teach our students about nutrition to look, perform, and feel better.

    Semi-Private Foundations:

    The Foundations program is a pre-req for anyone new to CrossFit, and is a great refresher for even experienced CrossFitters. Our Foundations program is designed to teach and refine the core movements and concepts that will be exercised in the CrossFit Class setting. Special attention will be paid to learning the the barbell lifts and high skill gymnastics techniques that you will develop further in CrossFit Class.

    FLEXFiiT Program:

    FLEXFiiT specializes in high intensity circuit training. In a 45 minute FLEXFiiT class you will see high intensity training including jumping, rowing, running, biking, strength training, and functional fitness movements. It is a fitness cocktail mix of H.I.I.T, strength training, and some good old fashioned cardio. This program provides fitness classes led by an instructor who will motivate, guide, and ultimately transport you to a new fitness level filled with results and a good time. If you are looking for something new, FLEXFiiT will provide you with a fresh new routine every single day, as no day is EVER the same!

    Specialty Classes:

    We offer a variety of specialty classes, including Olympic Weightlifting and Endurance Training classes. These classes are designed to target specific areas of training that might need additional work. These classes vary and we are constantly expanding our Specialty Class offerings.

    CrossFit Community Classes:

    CrossFit Community Classes are for everyone! These classes are geared specifically towards all levels of fitness and are a great exposure to CrossFit style training. They are a perfect introduction to the style of WODs and movements that are found in CrossFit classes.

    Open Gym:

    CFQ is proud to offer Open Gym space and hours to athletes who like to “do their own thing!” This gives access to the wide variety of equipment at CFQ for athletes to work on their individual needs. The main floor is open during non-class hours during the weekdays, and selected hours on the weekends. The “back-room” is also available during selected class hours most days!
    Check out our schedule for full details of Open Gym.

    2550 31st Street
    Astoria, NY 11102

    2550 31st Street
    Astoria, NY 11102