About/ FAQ

What is CFNQ?

CFNQ is an amalgamation of ideas surrounding the fitness of everyday people, elite athletes, young prospects, avid sports enthusiasts, and competitors alike. We strive to provide a playground of equipment not found at a traditional gym. The movements and skills that we teach at CFNQ are an eclectic mix of Olympic lifting, strongman events, kettlebells, ropes, monkey bars, and medicine balls. Each of these has enormous strength and conditioning applications for all who are open-minded enough to give it a shot.


Where is the row of treadmills, ellipticals, bikes, weight machines, plasmas, and mirrors?

Not Here. The machines are beautiful to look at and they do a great job of isolating each individual muscle. They are normally arranged in neat rows of specified body parts. For example, a row of 15 machines, plate loaded and/or stack driven, with a sign at the end of the row that reads, "LEGS." That would be great if there was a single activity in your daily life that completely isolated your quadriceps and for all those times when your only task was to adduct your thighs. The fact is that these machines, removing all thought and creativity from exercise, do not give you a fit and functional body.


Where are the Swiss balls?

In the past 5 years there has been a movement within the fitness industry to provide "functional" training to the consumer. What is functional in your everyday life about standing on a 24" high ball and doing squats? Nothing...unless you're in the circus sideshow act. Functional movements include carrying your child, loading the car with groceries, moving a rock across the yard, spreading gravel, opening the jelly jar without assistance from someone who is stronger than you. At CFNQ, we argue that by training with odd objects, carrying large loads for long distances, moving faster than previously was expected of you, you will develop real, measurable, "functional" strength.


What can I expect from a CFNQ workout?

Anything and everything. By not having a specialty, we create fit, athletic people who are better prepared for any task given to them. Whether its a 100m sprint, 50 pull-ups, or a single rep stone lift, our participants are ready to succeed. Simply, we will place demands on you that will tax every single system in your body. Sometimes, all at once. Other times, we'll pick the systems apart and exploit the weakest one. By using a constantly varied high intensity program, we attempt to minimize possible plateaus that are common in typical gyms. You will never do the same workout twice in a row. You will always leave here feeling like you accomplished something great. Most importantly, you will leave here more fit than when you came in.


What kind of contracts do you use at CFNQ?

None. We do not offer the annual iron-clad contracts like most gyms. They will happily take your money for the entire year fully expecting, and quietly hoping, that you never show up. In fact, they're counting on it. Those gyms probably don't want you there. If you come in, you sweat on the machines, dirty the floors, take up space, and maybe complain. We believe that customers should have the ability to come and go they choose. Our philosophy is a Pay-to-Play program in which the clients buy only the services they want, when they want them. Whether it's 1-on-1 training, circuit classes, self defense clinics, strongman hours, Olympic lifting, or kettlebell instruction, you pay as you go. The rates vary for each type of training, but there are no long-term financial commitments.


How do I get started?

We invite anyone with an open mind, a positive outlook, and a willingness to sometimes push hard enough to fail, to join our ranks. You may observe a CrossFit class, attend open hours, or go straight to 1-on-1 training. What we prefer prospective clients to do is come and watch a class just to get a feel for it. After that, you may participate in one of the free group classes that we offer on weekends. Following your first free class, should you decide that this is the right place for you, we ask that you purchase a 2 session package where you will be brought up to speed on the various foundation movements required of all members. After completing the 2 sessions, you're free to enter any class you like.


What is the goal of the program?

The goal is a relentless pursuit of power. Not just single lift kind of power but an overall increase in work capacity. The way to achieve elite fitness is to push the intensity up higher than you previously had thought possible. When you're working at that level, whether for 1 second or 25 minutes, you're making changes to your overall fitness. The goal of the program is to push that threshold out further with each workout. We're always pushing for more work in less time. This translates into an increase in work capacity and ultimately equals more power.


Is CFNQ the right place for you?

CFNQ is the right place for you if you're open-minded about exercise. Our program is for elite athletes, soccer moms, lawyers, executives, and writers alike. The only criteria that we demand is a willingness to work as hard as YOU possibly can.