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
COMMUNITY:
For Time; In Pairs
38 Minute Cap
40 Partner Deadlifts
100 Double Unders, each (or 150 Single Unders)
400m Run, together
20 Partner Deadlifts
75 Double Unders, each (or 125 Single Unders)
400m Run, together
10 Partner Deadlifts
50 Double Unders, each (or 100 Single Unders)
400m Run, together
– 4:00 Rest / Change Barbell Weights –
80 Thrusters, split as needed
80 Toes to Bar, split as needed
200m Run, together
40 Thrusters, split as needed
40 Toes to Bar, split as needed
200m Run, together
20 Thrusters, split as needed
20 Toes to Bar, split as needed
200m Run, together
WEIGHTLIFTING:
LIFT:
Hang Clean + Front Squat + Hang Clean (1+1+1)
ACCESSORY:
5x
100′ Farmers Carry
5/5 Bulgarian Split Squats
THE PUMP:
BENCH PRESS:
15 Minutes to Build to a Heavy 5
ARMS:
EMOM 18 of:
Min 1: 20 OH DB Tricep Ext
Min 2: 1:00 Max Push-ups
Min 3: Rest
Min 4: 20 Dual KB Bentover Rows
Min 5: 1:00 Max BB Curls
Min 6: Rest
ABS:
Coaches Choice