ANNOUNCEMENTS
IT’S HERE!! 🏖️ BEACH DAY | SAT JUNE 21 @ NOON | Let’s go to the beach, beach! Meet at CFQ after PUMP class to head out to Long Beach together. Get ready for some sun and fun! There’s a $10 admission fee for the beach and $15 for the round trip train ticket. Alcohol is not allowed on the beach.
⬆️ Last change to sign up on Zenplanner! ⬆️
🏳️🌈 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 followed by entertainment (drag performance!) and a post-event gathering. If you purchased a CFQ Pride t-shirt, you will receive it at the event, and it counts towards your donation. Let’s celebrate!
- Workout – 12pm at CFQ
- Drag Performance – Immediately following workout at CFQ
- Afterparty – 1:30pm: Food & drinks at FlexFiit balcony. All are welcome!
👙 SNATCHED FOR SUMMER | Interested in joining our latest nutrition program? Add your name to the sign-up sheet at the front desk. Questions? Chat with Coach Nick or Brandy—or jot your name down and they’ll reach out asap!
PROGRAMMING
COMMUNITY:
In Pairs
AMRAP 30
“I Go, You Go”
200 m Row (Switch each round)
5 Squat Cleans, each
5 Synchro Burpees Over the Bar
10 Wall Balls, each
10 Alt DB Snatches, each
Run (relay style, 100m at a time) 400m at 0:00, 300m at 8:00, 200m at 16:00, and 100m at 24:00
Rx+ options:
1) Run together.
2) Add 1 rep to each movement each round.
WEIGHTLIFTING:
LIFT:
Snatch + Overhead Squat + Snatch (1+1+1)
ACCESSORY:
3x
10 Cuban Press
15 Weighted Russian Twists
20 Band Pull Aparts
THE PUMP:
BENCH / ROW:
5 x
10 Dumbbell Bench Press
10 Kettlebell Bentover Rows
ACCESSORY:
3-5 x
15 Chest Flyes
15 Reverse Flyes
ARMS:
8 x
:20 Banded Curls
:10 Rest
:20 Banded Tricep Ext
:10 Rest
ABS:
Coaches Choice