ANNOUNCEMENTS
🇺🇸 JULY 4TH SCHEDULE (FRIDAY)
9:00 AM and 10:30 AM – We’re running two special 90-minute Partner WODs. Spots are limited – sign up on Zenplanner. 12:00PM – Grill & Potluck. Wear your red, white, and blue and bring something tasty to share!
👙🩳 SNATCHED FOR SUMMER | STARTS SATURDAY JULY 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 SATURDAY 8am workouts* to keep you moving. No worries if you missed the Zoom meeting, signups are open through Saturday Morning – at the front desk. *newsletter incorrectly stated Sunday workouts.
🧢 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:
Min 1) 3 Deadlifts
Min 2) 6 Bench Press
Both at RPE 8/10
CONDITIONING:
——RX+——
6 rounds of:
200m Run
10 Dumbell Snatch @ 70/50lb
5 Ring Muscle-ups
——RX——
6 rounds of:
200m Run
14 Dumbbell Snatch @ 50/35lb
14 Push-ups
——FITNESS——
6 rounds of:
200m Run (or 500m bike)
10 Dumbbell Snatch + 10 Dumbbell Push Press, left arm
10 Dumbbell Snatch + 10 Dumbbell Push Press, right arm
——NOTES——
-Time Cap: 20 Minutes