ANNOUNCEMENTS:
BRING A FRIEND DAY | SATURDAY JANUARY 18TH 11AM
-Come by with your best bud and show them how you’re getting so fit!
-All classes will be moved up one hour
-8AM Community CrossFit, 9AM Weightlifting, 10AM Pump
-Fill out form here
2025 KICKSTART POTLUCK | SATURDAY JANUARY 25TH 12PM
-Join us to kickstart 2025 and set your goals for the year on the CFQ wall! Bring your favorite dish or beverage to share and get inspired for the year ahead!
CROSSFIT OPEN 2025
-The first of three workouts drops on Thursday, 2/27, and we’ll tackle it together every Saturday for three weeks! Plus, we’re going to be hosting skill workshops in February leading up to the first workout to help you bring your A-game—details coming this week!
STRENGTH:
4 x 5 Pause Back Squat @ Heavier than last week
-then-
3 x 10 @ 50% of weight used (no pause)
——NOTES——
-For sets of 5, rest 2-3 minutes between
-For sets of 10, limit rest to 1:00
CONDITIONING:
Every 4:00 x 5 rounds
15/10 Calorie Row
50’ Dual DB Farmers Lunge
5 Shuttle Runs (25’ out and back)
——NOTES——
-DBs are held at side for Lunge. RX = 2×50/35. RX+ = 2×70/50.
