ANNOUNCEMENTS
👙🩳 SNATCHED FOR SUMMER | STARTS JULY SATURDAY 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 Sunday workouts to keep you moving. No worries if you missed the Zoom meeting, signups are open through Saturday Morning – at the front desk.
🇺🇸 JULY 4TH SCHEDULE (FRIDAY) | 2 MORNING CLASSES + POTLUCK TO FOLLOW
- We’re running two special 90-minute Partner WODs at 9:00 AM and 10:30 AM.
Sign up on ZenPlanner soon—and stick around after for our July 4th Potluck!
🧢 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:
EMOM 10 of:
3-5 Strict Pull-ups
——NOTE——
-Pull-ups may be scaled up by adding weight, or down by using a band. The goal is 6 unbroken reps every time.
CONDITIONING:
For time:
2 Rounds of:
21-15-9
Wallballs
Burpees
-Rest 2:00 between rounds-
——NOTES——
RX+: 30/20lb
RX: 20/14lb