ANNOUNCEMENTS
🏖️ BEACH DAY | SAT JUNE 21 @ NOON | Let’s go to the beach, beach! We’ll be meeting at CFQ after PUMP class to head out to Long Beach together, so 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. If you purchased a CFQ Pride t-shirt, you will receive it at the event, and it counts towards your donation. Let’s celebrate!
PROGRAMMING
STRENGTH:
Back Squat 1RM Test
CONDITIONING:
For Completion:
5-6 sets of:
10/8 Calorie Echo Bike
10 Dual Dumbbell Walking Lunge
100m Run
100m Walk
——NOTES——
Hit the bike, lunge, and run @ RPE 9/10, and then recovery on the walk back.