Thursday | June 19, 2025

ANNOUNCEMENTS

This weekend!! 🏖️ BEACH DAY | SAT JUNE 21 @ NOON | Let’s go to the beach, beach! Meet at CFQ after PUMP class to head out to Long Beach together. Get ready for some sun and fun! There’s a $10 admission fee for the beach and $15 for the round trip train ticket. Alcohol is not allowed on the beach. Sign up on Zenplanner now!

🏳️‍🌈 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 followed by entertainment (drag performance!) and a post-event gathering. If you purchased a CFQ Pride t-shirt, you will receive it at the event, and it counts towards your donation. Let’s celebrate!

👙 SNATCHED FOR SUMMER | Interested in joining our latest nutrition program? Add your name to the sign-up sheet at the front desk. Questions? Chat with Coach Nick or Brandy—or jot your name down and they’ll reach out asap!

PROGRAMMING

STRENGTH:

Clean and Jerk 

Build to a Heavy Single 

CONDITIONING:

——RX——

Every 2 Minutes x 10 Rounds

Round 1) 440/400m Row 

Round 2) 8 Front Squats @ 60% of Max Clean and Jerk + 4 Wall Walks

——FITNESS——

Every 2 Minutes x 10 Rounds

Round 1) 400/360m Row 

Round 2) 20 Wallballs