ANNOUNCEMENTS
🥦 WHOLE 30 CELEBRATION & GET SNATCHED FOR SUMMER CHALLENGE ~ TOMORROW! Join us after Pump Class for a nutrition seminar with Coach Nick and Brandy to follow-up on the progress of WHOLE30 and introduce a brand new program. All members are welcome and it’s free! LAST CHANCE TO SIGN UP ON ZENPLANNER!
🏖️ 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!
PROGRAMMING
COMMUNITY:
E”MOM” 15
In Pairs (work shared)
10 Wall Balls, each
10 Alt KB Lunges, each
5 Deadlifts, each
8 Pull-Ups (strict or kipping) or Ring Rows, each
Max Burpees, together
Rest 5:00, then
For Time (15-min Cap)
1,000 m Row, shared
50 Push-Ups, each
50 Shoulder-to-Overhead, each
15 Sandbag Cleans, each
WEIGHTLIFTING:
LIFT:
Hang Power Clean + Power Clean (1+1)
ACCESSORY:
3x
:30 Weighted Wall Sit
10 Box Jumps AHAP
then
3:00 Dual KB Front Rack Hold
THE PUMP:
BENCH/ROW:
5 x
8 Close Grip Bench Press
8 Bentover Barbell Row
ARMS/ABS:
6 x
:20 OH DB Tricep Ext
:10 Rest
:20 DB Curl (one DB in both hands)
:10 Rest
—then—
3 x
:40 Push-ups
:20 Rest
:40 Sit-ups
:20 Rest