ANNOUNCEMENTS
🎽 MERCH DROP!!! New hats, tanks, and tees have dropped and you can order them up right here. Pre-sale ends Wednesday, June 11 so grab yours now and rep CFQ in style this summer. Pride shirts will be handed out at the Pride Workout on June 28, and your purchase counts as a donation toward the event—so gear up and give back!
🥦 WHOLE30 CELEBRATION & NUTRITION SEMINAR | SAT JUNE 14 @NOON Join us after Pump Class for a nutrition seminar to follow-up on the progress of WHOLE30. All members are welcome. Testimonials, healthy food, and in-body scans included!
🏖️ BEACH DAY | SAT JUNE 21 @ NOON | Join us for a Beach Day at Long Beach! We’ll be meeting at CFQ after PUMP class to head out 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. Please note, alcohol is not allowed on the beach.
🏳️🌈 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 (see above) followed by entertainment (drag performance!) and a post-event gathering. Let’s celebrate!
🙌 COMMUNITY CUP WORKOUTS | THIS WEEK – WED THRU FRIDAY | This Wednesday, Thursday and Friday, we’re taking on the Community Cup Workouts during class! If you completed all three Open workouts and logged your scores, you’re eligible to register and keep competing! Your dashboard will show the level you’ve been assigned based on your Open performance. Didn’t participate in the Open? No problem. Just choose the level that will challenge you the most in class—it’s all about pushing yourself and having fun with the community. Let’s keep the momentum going and see what we’re capable of! More info here and below:
PROGRAMMING
STRENGTH:
Back Squat:
For Load:
1 x 5 @ 86%
1 x 3 @ 91%
3 x 1 @ 96%
-then-
1 x 5 @ 86%
1 x 10 @ 76%
1 x 15 @ 66%
——NOTES——
Rest as needed building sets. May increase weight on FINAL single if you feel good. Do not build to failure!
Limit rest to ONLY 1 minute on drop sets
This is the final week. We will Test our 1RM next week
CONDITIONING:
For time:
30/24 Calorie Row
30 Wallballs
30 Burpees
-Rest 3:00-
30 Burpees
30 Wallballs
30/24 Calorie Row
——NOTES———
RX+ Wallball: 30/20lb
RX Wallball: 20/14lb
Fitness: Lighter wallball or air squats
Time Cap: 16 Minute Cap