ANNOUNCEMENTS
🧢 MERCH!!!!!
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:
5 sets of:
5 Deadlift @ RPE 7-8
10 Strict Pull-ups
-Rest 1-2 Minutes between sets-
——NOTE——
-This session is designed as a volume-focused pull-up workout, aimed at developing pulling endurance and strength. Most athletes will require a resistance band to maintain quality reps throughout — this is entirely appropriate and expected. Ring rows are also a great substitute.
CONDITIONING:
——RX——
For time:
5 rounds of:
100-80-60-40-20 Double Unders
10-8-6-4-2 Power Cleans @ 185/125
——FITNESS——
5 Rounds of:
60 Single Unders
10 Dual Dumbbell Power Cleans
——NOTE——
-Time Cap: 10 minutes