ANNOUNCEMENTS
🏳️🌈 PRIDE EVENT & WORKOUT | TODAY | SIGN UP ON ZENPLANNER
NOON @CFQ – Donation-based workout. If you ordered a PRIDE t-shirt, they will be handed out at the event and count towards your donation.
1PMish @CFQ – Entertainment – drag performance by Alex!
1:30PM @Flexfiit Balcony – Food, drinks & celebration. All are welcome!
👙 SNATCHED FOR SUMMER | SIGN UP NOW
Interested in joining our latest nutrition program beginning in July? 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, For Time. 25 Minute Cap.
Accumulate 56* Reps Each –
Push-Ups
Row Calories
Inchworms
Dumbbell Deadlifts
Followed by— Echo Bike Foam Roller Battles!
*This year marks the 56th anniversary of the Stonewall Uprising, a pivotal moment in LGBTQ+ history.
WEIGHTLIFTING:
LIFT:
Snatch Lift-Off + Snatch + Hang Snatch (2+1+1)
ACCESSORY:
3x
20 Banded External Rotation, each side
15 Dual KB or DB Bent Over Row
10 OH Weighted Sit-ups (HEAVY)
THE PUMP:
BENCH PRESS:
5 x 5 Building
-then-
60% of Best 5 for Max Reps
ARMS:
Every :45 x 20
1: :30 of Push-ups
2: :30 of Ring Rows
3: :30 of Banded Tricep Ext
4: :30 of Cheater Hammer Curls
ABS:
Coaches Choice
PRIDE WOD:
Shhhhh it’s a secret!