ANNOUNCEMENTS
🥦 WHOLE 30 CELEBRATION & GET SNATCHED FOR SUMMER CHALLENGE | THIS SAT JUNE 14 @NOON Join us after Pump Class for a nutrition seminar with Coach Nick and Brandy to follow-up on the progress of WHOLE30 and introduce a brand new program. All members are welcome and it’s free! Reserve your spot on Zenplanner now.
🏖️ BEACH DAY | SAT JUNE 21 @ NOON | Join us for a Beach Day at Long Beach! We’ll be meeting at CFQ after PUMP class to head out together, so get ready for some sun and fun! If you have a car, feel free to drive and meet us there. Direct any questions to Coach Marcelo. Please note, alcohol is not allowed on the beach.
🏳️🌈 PRIDE EVENT & WORKOUT | SAT JUNE 28 @NOON | This year’s Pride Workout and Celebration will be hosted in partnership with FlexFiit—just like last year! This will be a donation-based workout (see above) followed by entertainment (drag performance!) and a post-event gathering. Let’s celebrate!
🙌 FINAL COMMUNITY CUP WORKOUT | FRIDAY We’re taking on the final (well, workout #1) Community Cup Workout during class! If you completed all three Open workouts and logged your scores, you’re eligible to register and keep competing! Your dashboard will show the level you’ve been assigned based on your Open performance. Didn’t participate in the Open? No problem. Just choose the level that will challenge you the most in class—it’s all about pushing yourself and having fun with the community. More info here.
PROGRAMMING
STRENGTH:
Deadlift
EMOM 10 of:
1 Rep @ RPE 9/10
——NOTE——
-Stick with the same weight through the first 5 minutes, and then increase load for the final 5 reps if you feel good.
CONDITIONING:
🏆Community Cup Event 1
——PRO——
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 strict handstand push-ups
35-lb (15-kg) dumbbell, 24-inch box
50-lb (22.5-kg) dumbbell, 30-inch box
——ADVANCED——
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 handstand push-ups
35-lb (15-kg) dumbbell, 20-inch box
50-lb (22.5-kg) dumbbell, 24-inch box
——INTERMEDIATE——
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 hand-release push-ups
35-lb (15-kg) dumbbell, 20-inch box
50-lb (22.5-kg) dumbbell, 24-inch box
——NOVICE——
As many rounds and reps as possible in 20 minutes of:
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
20-lb (10-kg) dumbbell, 20-inch box
35-lb (15-kg) dumbbell, 20-inch box
——ROOKIE——
As many rounds and reps as possible in 20 minutes of:
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
20-lb (10-kg) dumbbell, 20-inch box
35-lb (15-kg) dumbbell, 20-inch box
——NOTES——
If you did the Open, your Level is based off what percentile you finished in. If you did not compete in the Open, just choose the workout that best suits your ability level.
See more about competition levels here: https://games.crossfit.com/article/what-are-crossfit-competition-levels