ANNOUNCEMENTS
🎽 MERCH DROP!!! New hats, tanks, and tees have dropped and you can order them up right here. Pre-sale ends Wednesday, June 11 so grab yours now and rep CFQ in style this summer. Pride shirts will be handed out at the Pride Workout on June 28, and your purchase counts as a donation toward the event—so gear up and give back!
🏖️ BEACH DAY SAT JUNE 21 @ NOON | Join us for a Beach Day at Long Beach! We’ll be meeting at the Astoria Blvd train station to head out together, so mark your calendars and 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.
🏳️🌈 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 (likely Bohemian Beer Garden). Save the date and get ready to celebrate. More details coming soon from Coaches Nick, Nate, and Marcelo!
PROGRAMMING
CONDITIONING:
——RX——
Each for Rounds and Reps:
AMRAP 6 of:
12 Box Jump Overs @ 24/20in
6 Power Clean and Jerk @ 155/105
-Rest 3:00-
AMRAP 9 of:
12 Dual Dumbbell Box Step-Overs @ 2×50/35lb
6 Wall Walks
-Rest 3:00-
AMRAP 3:00 of:
Burpee Box Jump Overs @ 24/20in
——FITNESS——
Each for Rounds and Reps:
AMRAP 6 of:
12 Box Jump Overs @ 24/20in
12 Dual Dumbbell Clean
-Rest 3:00-
AMRAP 9 of:
12 Dual Dumbbell Box Step-Overs
12 Dual Dumbbell Push Press
-Rest 3:00-
AMRAP 3:00 of:
Burpees
ACCESSORY:
5:00 AMRAP of:
Sit-ups