ANNOUNCEMENTS
This weekend!! 🏖️ BEACH DAY | SAT JUNE 21 @ NOON | Let’s go to the beach, beach! Meet at CFQ after PUMP class to head out to Long Beach together. Get ready for some sun and fun! There’s a $10 admission fee for the beach and $15 for the round trip train ticket. Alcohol is not allowed on the beach. Sign up on Zenplanner now!
🏳️🌈 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 followed by entertainment (drag performance!) and a post-event gathering. If you purchased a CFQ Pride t-shirt, you will receive it at the event, and it counts towards your donation. Let’s celebrate!
👙 SNATCHED FOR SUMMER | Interested in joining our latest nutrition program? Add your name to the sign-up sheet at the front desk. Questions? Chat with Coach Nick or Brandy—or jot your name down and they’ll reach out asap!
PROGRAMMING
CONDITIONING:
——RX——
For time:
500-400-300-200-100m Run
50-40-30-20-10 Kettlebell Swings
50-40-30-20-10 Burpees
——NOTE——
-Perform runs as 100m repeats
-RX Kettlebell: 53/35lb
-Time Cap: 30 Minutes
ACCESSORY:
Accumulate 5:00 Low Plank