CFQ Spring Fling 2026
June 6, 2026 • 7:00 am – 6:00 pm
CrossFIt Quispamsis - 167 Palmer Brook Rd, Quispamsis, NB, Canada
Overview
Saint John's only Male/Female pair CrossFit competition! 1 full day of competition with a guaranteed 3 workouts, minimum, and the top 4 from each division throw down in a final. Challenge you and your partner's fitness in one of our inclusive categories:
- Icebreaker - You've never competed before. Like scaling a workout in class, this is geared to be accessible to anyone.
- Competitive - You've competed before, you're very fit, you can do just about anything in CrossFit, you just aren't comfortable with higher skill gymnastics, think muscle ups, or a heavy barbell
- Master's - You're BOTH 35 years old at competition...or older and would consider yourself a "Competitive" athlete according to our previous definition
- Rx - You're up for anything
Divisions
Possible Weights/Movements
Rowing
Running
Burpees
Box Jumps (24”/20”) – can choose step-ups
Box Jump Over (24”/20”) – can choose step-ups and over
Box Step-up (24”/20”)
Ring Row
Hand-release Push-ups
Lunge
Lateral Burpee Over Bar
Bar-facing Burpee
Knee Raise on rig
Single skips
Sit-ups
Thrusters (75#/55#)
Deadlifts (155#/105#)
Shoulder to Overhead (75/55)
Shoulder Press (65#/45#)
Push Press (75/55)
Push Jerk (75/55)
Clean and Jerk (75/55)
Squat Clean (75/55)
Clean (75/55)
Squat Snatch (75#/55#) – Can do Power Snatch + Overhead Squat
Power Snatch (75#/55#)
Overhead Squat (75#/55#)
Front Squat (75/55)
Kettlebell Swing (35#/20#)
Kettlebell (KB)/Dumbbell (DB) front squats (35#/20#)
KB/DB devil press (35#/20#)
KB/DB thrusters (35#/20#)
KB/DB snatch (35#/20#)
KB/DB shoulder to overhead (35#/26#)
Wallballs (14#/10#)
Farmers Carry (2x35#/2x20#)
Possible Movements and Weights
Rowing
Running
Burpees
Box Jumps (24”/20”)
Box Jump Over (24”/20”)
Box Step Up/Over (24”/20”)
Chest to Bar Pull-ups
Pull-ups
Jumping pull ups
Push-ups
Ring Dip
Lunge
Lateral Burpee Over Bar
Bar-facing Burpee
Handstand Push-ups - Kipping
Rope Climbs
Toes to Bar
Knees to Elbow
Knee Raise
Double unders – can choose singles
Thrusters (95#/65#)
Deadlifts (225#/155#)
Shoulder to Overhead (115#/85#)
Push Press (115#/85#)
Hang clean 115#/85#)
Push Jerk (115#85#)
Clean and Jerk (115/85)
Squat Clean (115/85)
Clean (115/85)
Squat Snatch (95#/65#) – Can Power Snatch + Overhead Squat
Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Front Squat (115/85)
Kettlebell Swing (53#/35#)
DB devil press (35#/25#)
KB/DB thrusters (35#/25#)
KB/DB snatch (35/25)
KB/DB shoulder to overhead (35/25)
KB/DB overhead lunge (53#/35#)
Wallballs (20#/14#)
Farmers Carry (2x53#/2x35#)
Possible Movements and Weights
Rowing
Running
Burpees
Box Jumps (24”/20”)
Box Jump Over (24”/20”)
Chest to Bar Pull-ups
Pull-ups
Jumping pull ups
Push-ups
Ring Dip
Lunge
Lateral Burpee Over Bar
Bar-facing Burpee
Handstand Push-ups - Kipping
Rope Climbs
Toes to Bar
Knees to Elbow on rig
Knee Raise
Double unders – can choose singles
Thrusters (95#/65#)
Deadlifts (225#/155#)
Shoulder to Overhead (115#/85#)
Push Press (115#/85#)
Hang clean 115#/85#)
Push Jerk (115#85#)
Clean and Jerk (115/85)
Squat Clean (115/85)
Clean (115/85)
Squat Snatch (95#/65#) – Power + Overhead Squat
Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Front Squat (115/85)
Kettlebell Swing (53#/35#)
DB devil press (35#/25#)
KB/DB thrusters (35#/25#)
KB/DB snatch (35/25)
KB/DB shoulder to overhead (35/25)
KB/DB overhead lunge (53#/35#)
Wallballs (20#/14#)
Farmers Carry (2x53#/2x35#)
Possible Movements and Weights
Rowing
Running
Pistols
Burpees
Box Jumps (30”/24”)
Box Jump Over (30”/24”)
Bar Muscle-ups
Ring Muscle-ups
Chest to Bar Pull-ups
Pull-ups
Pullovers
Push-ups
Ring Dip
Handstand Push-ups - strict
Lunge
Lateral Burpee Over Bar
Bar-facing Burpee
Rope Climbs
Toes to Bar
Knees to Elbow
Double unders
Thrusters (135#/95#)
Deadlifts (275#/195#)
Shoulder to Overhead (155/105)
Shoulder Press (95#/65#)
Push Press (135#/95#)
Push Jerk (155/105)
Hang Clean (155/105)
Clean and Jerk (185#/135#)
Squat Clean (185//135)
Clean (185#/135#)
Squat Snatch (135#/95#)
Power Snatch (135#/95#)
Overhead Squat (135#/95#)
Front Squat (185#/135#)
Kettlebell Swing (70#/53#)
DB devil press (50#/35#)
KB/DB thrusters (50/35)
KB/DB snatch (50/35)
KB/DB shoulder to overhead (50#/35#)
KB/DB overhead lunge (70/53)
Wallballs (20#/14#)
Farmers Carry (2x53#/2x35#)
Workouts
*Row 600m / Bike Erg 1200m
Then:
60 Dumbbell snatches x 1 db
50 Wall Ball Shots
40 Dumbbell Shoulder to Overhead x 2 dbs
30 Dumbbell Box Step-over (step down) x 2 dbs
20 Burpee Over Dumbbell
10 Devil Press x 2 dbs
Then:
*Row 600m / Bike Erg 1200m
*1 partner rows “Buy In” while other bikes. Switch for “Cash Out”
4 Rounds
Run 200m (both athletes together)
4 Rope Climbs (2 each)
2 Complexes (1 each, add weight each rnd)
Complex = 1 Clean (Squat or Power)
1 Hang Clean (S or P)
1 Jerk (Split or Power)
Two Scores:
A - Time to complete the workout
B - Total accumulated weight from both athletes
4 Rounds
Run 200m (both athletes together)
4 Rope Climbs (2 each)
2 Complexes (1 each, add weight each rnd)
Complex = 1 Clean (Squat or Power)
1 Hang Clean (S or P)
1 Jerk (Split or Power)
Two Scores:
A - Time to complete the workout
B - Total accumulated weight from both athletes
21 PARTNER DEADLIFTS*
21 SYNCHRO TTB
60 DOUBLE UNDERS
15 PARTNER DEADLIFTS
15 SYNCHRO CTB PULL-UPS
60 DOUBLE UNDERS
9 PARTNER DEADLIFTS
9 SYNCHRO BAR MUSCLE-UPS
60 DOUBLE UNDERS
Stay tuned for the release of the 2026 Spring Fling Final Event, brought to you by VITO's KV
Schedule