ANNOUNCEMENTS 📢
✍️ COACHES SURVEY – We Want Your Feedback! Help us keep CFQ awesome—take a minute to share your thoughts on our coaching team. It’s quick, anonymous, and organized by coach. Here is the link that was shared via email.
🇺🇸 MEMORIAL DAY MURPH IS MONDAY 5/26 – 75 minute heats at 8:15am, 9:30am, and 10:45am. Check out the story and the workout here: Murph DON’T FORGET TO RESERVE ON ZENPLANNER! Barbecue to follow. 🌭
PROGRAMMING 💪
COMMUNITY:
In Pairs
AMRAP 16:
24 Cal Machine Buy-in, Each
5 Front Squats, Each
5 Synchro Burpees Over Bar
100M Run
– Rest 4 Minutes –
AMRAP 16:
24 Cal Machine Buy-in, Each
5 Shoulder to Overhead, Each
5 Synchro Burpees Over Bar
100M Run
WEIGHTLIFTING:
LIFT:
Hang Snatch Double
ACCESSORY:
4x
10 OH Weighted Sit-ups
10 3 Way Band Pull Aparts
:10 Weighted Dead Hang from Pullup Bar
THE PUMP:
BENCH PRESS:
1 x 2 @ 85%
1 x 2 @ 90%
2 x 1 @ 95%
ARMS:
4 x
:40 Max Push-ups
:20 Rest
:40 Barbell Curls
:20 Rest
-Right into-
4 x
:20 Banded Tricep Ext
:10 Rest
:20 Band Pull Aparts
:10 Rest
ABS:
Coaches Choice