ANNOUNCEMENTS
This weekend!! 🏖️ BEACH DAY | SAT JUNE 21 @ NOON | Let’s go to the beach, beach! Meet at CFQ after PUMP class to head out to Long Beach together. Get ready for some sun and fun! There’s a $10 admission fee for the beach and $15 for the round trip train ticket. Alcohol is not allowed on the beach. Sign up on Zenplanner now!
🏳️🌈 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 followed by entertainment (drag performance!) and a post-event gathering. If you purchased a CFQ Pride t-shirt, you will receive it at the event, and it counts towards your donation. Let’s celebrate!
👙 SNATCHED FOR SUMMER | Interested in joining our latest nutrition program? Add your name to the sign-up sheet at the front desk. Questions? Chat with Coach Nick or Brandy—or jot your name down and they’ll reach out asap!
PROGRAMMING
STRENGTH:
Strict Pull-ups
[Advanced]
Build to Heavy Single Weighted Pull-up in 10 minutes
-then-
Perform Max UB Strict Pull-ups (with no weight)
[Intermediate]
Perform Max UB Strict Pull-ups
-then-
5 sets of: 50% reps, rest as needed between sets
[Beginner]
Perform Max UB Strict Pull-ups (even if this is zero)
-then-
EMOM 10 of: 1-3 Strict Pull-ups (may use a band)
CONDITIONING:
——RX——
For time:
6 sets of:
400m Run
15 Toes to Bar
——FITNESS——
For time:
6 sets of:
400m Run (or 500/450m row)
20 sit-ups
——NOTE——
-Time Cap: 21 Minutes