ANNOUNCEMENTS
🎽 MERCH DROP!!! New hats, tanks, and tees have dropped and you can order them up right here. Pre-sale ends Wednesday, June 11 so grab yours now and rep CFQ in style this summer. Pride shirts will be handed out at the Pride Workout on June 28, and your purchase counts as a donation toward the event—so gear up and give back!
🥦 WHOLE30 CELEBRATION & NUTRITION SEMINAR | SAT JUNE 14 @NOON Join us after Pump Class for a nutrition seminar to follow-up on the progress of WHOLE30. All members are welcome. Testimonials, healthy food, and in-body scans included!
🏖️ 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:
Pause Jerk + Jerk
*Pause in dip for 2 seconds
15 minutes building to Heavy
CONDITIONING:
——RX——
Every 4:00 x 5 sets:
50 Double Unders
20 Push-ups
100m Farmers Carry
——NOTES——
RX Kettlebell: 2×70/53lb
Fitness: Single Unders / Hand Elevated Push-ups on a bar in the rack.