Saturday | July 5, 2025

ANNOUNCEMENTS

👙🩳 SNATCHED FOR SUMMER | STARTS TODAY!

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 SATURDAY 8am workouts* to keep you moving. No worries if you missed the Zoom meeting, signups are open through Saturday Morning – at the front desk. *newsletter incorrectly stated Sunday workouts.

🧢 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

COMMUNITY:

In Teams of 3

AMRAP 33

1) 11 Cal Row

2) 11 Thrusters

3) 11 Box Jump Overs

Rest 1:00 between Rounds

Switch stations every Round

WEIGHTLIFTING:

LIFT:

Snatch Lift Off + Snatch + Hang Snatch (1+1+1)

*if you were here last week, aim to hit heavier

ACCESSORY:

3x

1:00 Unbroken [Weighted] Chinese Plank

1:00 Unbroken [Weighted] Wall Sit

THE PUMP:

BENCH PRESS: 

3 x 12 – Building to Heavy 12 

PULL-UP: 

6 x 3 Pull-ups (May add weight or bands) 

ARMS/ABS:

EMOM 15 of: 

Min 1: :40 of Push-ups 

Min 2: :40 of Cheater Hammer Curls (DB Hang Muscle Clean) 

Min 3: :40 of Russian Twists