Friday | May 23, 2025

ANNOUNCEMENTS 📢

✍️ COACHES SURVEY – We Want Your Feedback! Help us keep CFQ awesome—take a minute to share your thoughts on our coaching team. It’s quick, anonymous, and organized by coach. You’ll find the link in the programming email and in a follow-up email coming soon!

🇺🇸 MEMORIAL DAY MURPH IS COMING!!! MONDAY 5/26 – 75 minute heats at 8:15am, 9:30am, and 10:45am. Check out the story and the workout here: Murph HEATS ARE OPEN ON ZENPLANNER.

PROGRAMMING 💪

STRENGTH:

Deadlift 

EMOM 10 of: 

1 Rep @ RPE 8.5/10 

——NOTE——

-Stick with the same weight through the first 5 minutes, then increase load for the final 5 reps if you feel good. 

CONDITIONING:

——RX——

For Reps: 

AMRAP 5 of: 

10 Wall Walks 

30 Power Cleans @ Weight 1

Max Burpee Box Jump Overs w/ remaining time

-Rest 2:00- 

AMRAP 5 of: 

10 Wall Walks 

20 Power Cleans @ Weight 2

Max Burpee Box Jump Overs w/ remaining time

-Rest 2:00- 

AMRAP 5 of: 

10 Wall Walks 

10 Power Cleans @ Weight 3 

Max Burpee Box Jump Overs w/ remaining time

——FITNESS——

3 sets of: 

AMRAP 5 of: 

30 Kettlebell Swings 

30 Dumbbell Push Press

Max Burpees w/ remaining time

-Rest 2:00 between sets- 

——NOTES——

RX Weight 1: 95/65

RX Weight 2: 135/95

RX Weight 3: 185/125