No Quarter Difference

Personal Training

What?

We are not simply a group exercise facility.  Rather, we are working to provide you with general physical preparedness for your entire life.  In order to do this, you work with your own personal coach and complete personal training sessions that will get you ready to join us in the group classes.  During this time, your coach will work with you to monitor your fitness, help you with any nutritional concerns, and teach you the movements (i.e., Olympic lifts) that we perform in the group classes.

Why?

Learning movements that are required for improved fitness – movements like squats, snatches and pull-ups – take time, as does improving your mobility, your endurance, your speed and your power.

We used to throw people into group classes right away, but we found this to be a recipe for failure. Members weren’t prepared; they didn’t move well; they didn’t understand their capabilities; they over-trained; they got injured. Or they were simply too intimidated to even show up to a class.

Improving your fitness is a slow process. Everyone has different strengths and weaknesses when they show up at our doors. Some members struggle with mobility, others with stability, others yet come to us two months after having knee surgery and need to be tended with care. And on the other end of the spectrum, some athletes arrive at our door well-conditioned with an extensive athletic background.

The point is we all have different needs when we start a new strength and conditioning program. It doesn’t make sense to throw you right into classes before you have properly learned the movements. So at our Crossfit, by the time you graduate to classes, you’ll have a good understanding of 30-40 movements, and you will know exactly how to scale each movement if you’re not yet able to master everything.

This also means that by the time you get to classes you will feel confident and comfortable showing up to hit the workout with the group.

CrossFit Group Class

What?

We offer classes throughout the day beginning at 5:30 A.M. on the weekdays.  We are also open on Saturdays.  Please see our full class schedule here.

Why?

We know you have a busy and hectic schedule, and since we have motivated and highly experienced coaches in our CrossFit facility, we have the ability to offer more classes than other facilities.

CrossFit’s foundational exercises mimic natural human movement. In group classes we squat, push, pull, run and jump – with or without weight – based on your current fitness level.

Specialty Programs

What?

We don’t just offer personal training and group classes. We offer both seasonal and ongoing specialty programs for members who are looking to work on their weaknesses, or for members who just want to mix it up a bit.

We offer following programs:

  • Olympic Lifting Seminars
  • Double Under Seminars
  • Competition Team
  • Mobility Classes
  • Healthy Living Challenges
  • Nutrition Counseling
  • CrossFit Kids/Teens
  • CrossFit Personal / Group Classes
  • Nutrition / Diet Coaching
  • Weightlifting
Why?

Our specialty programs help members tackle their weaknesses, and they simply provide more options for experienced members who want to try something new.

Facility

What?

There are many elements that go into making a world-class facility. From the training components like having enough space and equipment to practical components like free parking. Our facility has all the necessary components to help you get fit and stay fit for life.

Why?

We use your body and real weights to create free, natural movement. We only have machines that mimic functional movement, and none of those that don’t contribute to overall health and a lean, conditioned body. We welcome you to take a look around our box and our equipment – you won’t see full length mirrors but you’ll see results in your own mirror and in the fit of your clothes when you make the move to functional fitness.

Community

CFNQ is not just about the WODs, it’s a great community made up of members of the military, doctors, business executives, students, first responders, full-time moms, lawyers, former college athletes, kids, and retirees.   Since we opened our doors, we have strived to create an environment where our members get to know each other, support each other, and socialize together.  While we compete against the clock and often times against each other, it is done in a supportive way, as we want everyone to feel like they have accomplished something after completing their WOD.

CrossFit is for everyone

Regardless of age, size, or fitness level.

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