ANNOUNCEMENTS
👙🩳 SNATCHED FOR SUMMER | KICK-OFF MTG ON ZOOM TONIGHT JUNE 30 @ 7:30PM
- A brand-new four-week nutrition program with Coach Nick and Brandy! Dial in your nutrition, build healthy habits, and boost your confidence. Expect real food, real results, community support—and Sunday workouts to keep you moving. There’s still time to sign up at the front desk.
🇺🇸 JULY 4TH SCHEDULE (FRIDAY) | 2 MORNING CLASSES + POTLUCK TO FOLLOW
- We’re running two special 90-minute Partner WODs at 9:00 AM and 10:30 AM.
Sign up on ZenPlanner soon—and stick around after for our July 4th Potluck!
🧢 MERCH HAS ARRIVED!
- Summer CFQ gear is here. Pre-orders are ready for pickup at the front desk. Didn’t preorder? We’ve got a limited number of extras. Ask a coach for help when they’re not busy doing their thing.
PROGRAMMING
STRENGTH:
Clean and Jerk Technique:
RX: Segment Clean + Jerk + Clean + Jerk
FITNESS: Segment Power Clean + Jerk + Power Clean + Jerk
——NOTES——
15 Minutes – Build to RPE 8
Primary Focus is Technique
CONDITIONING:
Every 4:00 x 5 sets:
10/8 Calorie Bike
10 Power Clean
10 Push Press
100m Run
——NOTES——
RX Barbell: 95/65