Thursday | July 3, 2025

ANNOUNCEMENTS

🇺🇸 FRIDAY JULY 4TH SCHEDULE & CELEBRATION

9:00 AM and 10:30 AM – We’re running two special 90-minute Partner WODs. Spots are limited – sign up on Zenplanner. 12:00PM – Grill & Potluck. Wear your red, white, and blue and bring something tasty to share!

👙🩳 SNATCHED FOR SUMMER | STARTS SATURDAY JULY 5TH

A brand-new four-week nutrition program with Coach Nick and Brandy! Dial in your nutrition, build healthy habits, and boost your confidence. Expect real food, real results, community support, and SATURDAY 8am workouts* to keep you moving. No worries if you missed the Zoom meeting, signups are open through Saturday Morning – at the front desk. *newsletter incorrectly stated Sunday workouts.

🧢 MERCH HAS ARRIVED!

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 @ 85% of 3RM (or 75% of 1RM) 

-then- 

Every 2:00 x 3 sets: 

10 Reps @ 60% of 3RM (or 50% of 1RM) 

CONDITIONING: 

——RX+——

For time: 

50 Dual Dumbbell Lunge Steps

50 Toes to Bar 

-Rest 2:00- 

50 Dual Dumbbell Squats 

50/40 Calorie Row 

——RX——

For time: 5 x 

10 Dual Dumbbell Lunge Steps 

10 Toes to Bar 

-Rest 2:00- 

50 Dual Dumbbell Squats 

50/40 Calorie Row 

——FITNESS——

For time: 

50 Lunge Steps 

100 Sit-ups 

-Rest 2:00-

100 Air Squats 

50/40 Calorie Row 

——NOTES——

-RX Dumbbells: 50/35lb 

-For Lunges: Dumbbells held at side 

-For Squats: Dumbbells on shoulders 

-Time Cap: 18 Minutes