Skill
Max Height Box Jump

WOD
Burpee Ladder

Cash Out
Class Plank and Bear Crawl 2 Attempts (Let’s see what class can hold it the longest! Have someone from your class post on the site how long your class made it!)

So we have quite a busy week this week at QCCF. Here is what’s going on:

CrossFit For Hope is Friday Night at Dport from 5pm-8pm. We will not be running regular afternoon classes at Dport or Mo-town as this will replace classes at both locations. We will be running heats of “CrossFit for Hope” all afternoon. All you have to do is make some sort of donation to participate. It can be of ANY size. Our goal is to raise $1,000! We hope everyone comes out to support! We will also be grilling out and selling some healthy meals to help raise money. Bring a little cash to pay for you meal.

Look Better Naked Participants, your pictures and measurements must be taken either on Wednesday or Thursday from 5-8pm at the Davenport Gym. If you are from Mo-Town you are welcome to workout at the Dport gym on those days to help with convenience. We just want to make sure we get everyone a consistent picture taken in the same spot.

also

This Saturday night at Phil and Larry’s in Davenport at 730pm will be the post LBN Party where we will announce the winners! EVERYONE IN THE GYM IS INVITED!!

These parties are always a great time and we hope to see everyone there!

QCCF Strength!

So we are starting a “Strength” program at QCCF. We have had many requests for this class and we are finally ready. We realize that many people at QCCF have different goals. Some to run races (Endurance) and some to lift trucks (Strength). CrossFit in general we believe is the best system available for obtaining overall fitness and getting in shape, but sometimes people like to focus a little more specifically on one or the other and we are totally down with that. Strength is one of the hardest things to obtain and go into every area of fitness including endurance. For some of you this could be crucial in getting you to the next level and obtaining your fitness goals. We believe we have a system that is proved to be the best in the world when it comes to strength development. Basically, we are going to be lifting in tank tops and dealing HGH!! (Kidding )

Here is the scoop on the QCCF Strength:

-We are only taking 15 people for our first Go. We don’t think we can handle more than that for our first go.
-We will start with a 1 hour long seminar this Saturday @8am June 9th
In this seminar we will be covering the The Conjugate Method, The Power, Nutrition for Gaining Strength and Losing Fat,
- The group will meet 4 times/ week.
- The times we will meet are as follows:
Sat @8:00am
Sunday @830am
Monday @630pm
Wed @6:30pm
- We will be focusing on Max Effort Powerlifts, Dynamic Effort Lifts, Speed Strength, Explosive Power, Weakness Development with the use of “Small Workouts”, Olympic Lifting, and more.
- The cost of the 6 week QCCF Strength program will be $150 for QCCF Members and $225 for non QCCF Members. This can all be paid in full or you can spread it out into 3 payments over the 6 week program. This will include a Tshirt. (that I must say is AWESOME!)

Once you are through this program and wish to continue with these classes we will offer them to QCCF Members for a drop in fee of $5/class. If you absolutely love it and will be coming to most, or all of them, we will do a month’s worth for $50 on top of your regular monthly membership.

If you would like to sign up please Email Me and let me know your tshirt size. Also, let me know any questions you might have!