Thursday | July 10, 2025

ANNOUNCEMENTS

🧢 MERCH!!!!!

Summer CFQ gear is here. Pre-orders are ready for pickup at the front desk. Didn’t preorder? We’ve got a limited number of extras. Ask a coach for help when they’re not busy doing their thing.

PROGRAMMING

STRENGTH:

Front Squats: 

5 x 3 @ 88% of 3RM (or 78% of 1RM) 

-then- 

Every 2:00 x 3 sets: 

10 Reps @ 65% of 3RM (or 55% of 1RM) 

CONDITIONING: 

——RX——

Every 4:00 x 5 sets

20/16 Calorie Row 

40 Air Squats 

20 Push-ups 

——FITNESS——

Every 4:00 x 5 sets

15/12 Calorie Row 

30 Air Squats 

15 Push-ups 

——NOTE——

Advanced athletes may scale up to a weight vest