ANNOUNCEMENTS
🏳️🌈 PRIDE EVENT & WORKOUT | SATURDAY JUNE 28
NOON @CFQ – Donation-based workout. If you ordered a PRIDE t-shirt, they will be handed out at the event and count towards your donation.
1PMish @CFQ – Entertainment – drag performance by Alex!
1:30PM @Flexfiit Balcony – Food, drinks & celebration. All are welcome!
👙 SNATCHED FOR SUMMER | SIGN UP NOW
Interested in joining our latest nutrition program beginning in July? Add your name to the sign-up sheet at the front desk. Questions? Chat with Coach Nick or Brandy—or jot your name down and they’ll reach out asap!
PROGRAMMING
STRENGTH:
Snatch Technique:
RX: Segment Squat Snatch + Squat Snatch
FITNESS: Segment Power Snatch + Power Snatch
——NOTES——
15 Minutes – Build to RPE 8
Primary Focus is Technique
CONDITIONING:
AMRAP 4 of:
24 Alternating Dumbbell Snatch
24 Burpees with Lateral Jump Over Dumbbell
24/20 Calorie Row
-Rest 4:00-
AMRAP 4 of:
18 Alternating Dumbbell Snatch
18 Burpees with Lateral Jump Over Dumbbell
18/15 Calorie Row
-Rest 4:00-
AMRAP 4 of:
12 Alternating Dumbbell Snatch
12 Burpees with Lateral Jump Over Dumbbell
12/10 Calorie Row
——NOTE——
-RX Dumbbell: 50/35lb