Tuesday | May 20, 2025

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.

🩺 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 💪

CONDITIONING: 

——RX——

Every 4:00 x 5 sets: 

12/10 Calorie Bike 

6 Shuttle Runs 

12 Toes to Bar 

6 Sandbag Cleans 

——FITNESS——

Every 4:00 x 5 sets: 

12/10 Calorie Bike 

6 Shuttle Runs 

12 Half Burpees w/ Hands on Dumbbells 

12 Dumbbell Cleans 

——NOTES——

Shuttle Run: 25ft out and back 

RX Sandbag: 150/100lb 

ACCESSORY: 

5 sets of: 

20 Push-ups 

20 Hollow Rocks 

-or- 

10 sets of: 

10 Push-ups 

10 Hollow Rocks