ANNOUNCEMENTS
📝 COACHES FEEDBACK SURVEY
We want to hear from you! A new survey is out, and this is your chance to share honest feedback on your experience with our coaches — from communication and professionalism to knowledge and how well they support your goals. Check your email, take a few minutes to complete the survey, and help us continue raising the bar at CFQ. Your input shapes the coaching and community we’re building together, and we truly appreciate you taking the time! *If you did not get the email, please reach out to memberservices@crossfitqueens.com
🎃 LEAN FOR HALLOWEEN NUTRITION PROGRAM
Stay tuned for more info on our next nutrition program, starting October 1!
👻HALLOWEEN WORKOUT
There will also be a Halloween-themed workout at the end of October. All the spooky details coming soon.
PROGRAMMING
STRENGTH
The back squat cycle continues, building through percentage-based sets before finishing with a drop set—max reps in one minute while keeping the bar on your back.
CONDITIONING
We’ll finish with intervals for reps. Each round starts with machine work, then shifts into dumbbell burpee clusters for the remaining time. Push hard, recover, repeat.
What to Know Before You Come:
- Bring lifters, belts, and any other accessories you like for back squats.
See you at the gym!