ANNOUNCEMENTS
🥦 WHOLE 30 CELEBRATION & GET SNATCHED FOR SUMMER CHALLENGE | THIS SAT JUNE 14 @NOON Join us after Pump Class for a nutrition seminar with Coach Nick and Brandy to follow-up on the progress of WHOLE30 and introduce a brand new program. All members are welcome and it’s free! Reserve your spot on Zenplanner now.
🏖️ BEACH DAY | SAT JUNE 21 @ NOON | Join us for a Beach Day at Long Beach! We’ll be meeting at CFQ after PUMP class to head out together, so get ready for some sun and fun! If you have a car, feel free to drive and meet us there. Direct any questions to Coach Marcelo. Please note, alcohol is not allowed on the beach.
🏳️🌈 PRIDE EVENT & WORKOUT | SAT JUNE 28 @NOON | This year’s Pride Workout and Celebration will be hosted in partnership with FlexFiit—just like last year! This will be a donation-based workout (see above) followed by entertainment (drag performance!) and a post-event gathering. Let’s celebrate!
🙌 COMMUNITY CUP WORKOUTS | THIS WEEK – WED THRU FRIDAY | This Wednesday, Thursday and Friday, we’re taking on the Community Cup Workouts during class! If you completed all three Open workouts and logged your scores, you’re eligible to register and keep competing! Your dashboard will show the level you’ve been assigned based on your Open performance. Didn’t participate in the Open? No problem. Just choose the level that will challenge you the most in class—it’s all about pushing yourself and having fun with the community. Let’s keep the momentum going and see what we’re capable of! More info here and below:
PROGRAMMING
STRENGTH:
Snatch; Build to a Heavy Single
CONDITIONING:
🏆Community Cup Event 2
Complete as many reps as possible following the interval of:
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
2 minutes of work,
1-minute rest
3 minutes of work
——PRO——
Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max bar muscle-ups
75 lb (34 kg) / 115 lb (52 kg)
——ADVANCED——
Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
65 lb (29 kg) / 95 lb (43 kg)
——INTERMEDIATE——
Rounds 1 and 2
10 toes-to-bars
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
55 lb (25 kg) / 75 lb (34 kg)
——NOVICE——
Rounds 1 and 2
10 hanging knee raises
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups
45 lb (20 kg) / 65 lb (29 kg)
——ROOKIE——
Rounds 1 and 2
10 sit-ups
10 overhead squats
Max-calorie row
Rounds 3 and 4
10-calorie row
10 overhead squats
Max ring rows
35 lb (15 kg) / 45 lb (20 kg)
——NOTES——
If you did the Open, your Level is based off what percentile you finished in. If you did not compete in the Open, just choose the workout that best suits your ability level.
See more about competition levels here: https://games.crossfit.com/article/what-are-crossfit-competition-levels