ANNOUNCEMENTS
📝 COACHES FEEDBACK SURVEY
We want to hear from you! A new survey is out, and this is your chance to share honest feedback on your experience with our coaches — from communication and professionalism to knowledge and how well they support your goals. Check your email, take a few minutes to complete the survey, and help us continue raising the bar at CFQ. Your input shapes the coaching and community we’re building together, and we truly appreciate you taking the time! *If you did not get the email, please reach out to memberservices@crossfitqueens.com
🎃 LEAN FOR HALLOWEEN FREE FITNESS & NUTRITION PROGRAM
Join us for Lean for Halloween, a free nutrition + fitness challenge running Oct 6–31. Check your email for all the details and sign up at the front desk! The sign-up sheet is filling up fast, and many of you are already locked in. If not, there’s still time to grab your spot.
👻 HALLOWEEN WORKOUT
There will also be a Halloween-themed workout at the end of October. All the spooky details coming soon.
PROGRAMMING
COMMUNITY
Today’s partner workout is all about short AMRAPs with runs together and shared barbell work. Coach Nick will wrap things up with mobility and stretching to cool down.
What to Know Before You Come:
- Bring shoes you’re comfortable running and lifting in.
- Expect a mix of power, squatting, and pressing under fatigue.
WEIGHTLIFTING
Lift
Today’s focus is on the jerk double, aiming to push heavier than last week’s complex while keeping positions sharp.
Accessory
Finish up with accessory work to build shoulder stability and core strength.
THE PUMP
Upper Body Puuuuump
Heavy bench press sets are on tap today. From there, we’ll move into pulling work and an arm-focused finisher followed buy a core circuit to lock it all in.
Happy Saturday – see you at the gym!