ANNOUNCEMENTS 📢
✍️ COACHES SURVEY – We Want Your Feedback! Help us keep CFQ awesome—take a minute to share your thoughts on our coaching team. It’s quick, anonymous, and organized by coach. You’ll find the link in the programming email and in a follow-up email coming soon!
🇺🇸 MEMORIAL DAY MURPH MONDAY 5/26 – 75 minute heats at 8:15am, 9:30am, and 10:45am. Check out the story and the workout here: Murph HEATS ARE OPEN ON ZENPLANNER.
đź©ş HEALTHCARE APPRECIATION WEEK THIS WEEK, THRU MAY 23 – We’re offering free unlimited classes for a week to healthcare workers—plus they get 2 CME credits just for participating! If you know someone in the medical field who lives or works in Astoria, send them this link or grab a postcard with QR code at the front desk and have them join us!
PROGRAMMING đź’Ş
STRENGTH:
Snatch Complex:
——RX——
Squat Snatch + 2 Overhead Squat
——FITNESS——
Hang Power Snatch + 2 Overhead Squat
CONDITIONING:
1EMOM 20 of:
Min 1) 240/210m Row
Min 2) 18 Wall Balls
Min 3) 12 Alternating Dumbbell Snatch
Min 4) Rest
——NOTES——
-Choose Wall Ball and Snatch Loads. Looking for challenging but unbroken sets.