💦 Stay hydrated, it’s HOT! 🥵:
Quick tips to stay safe and strong:
✅ Sip water before, during, and after the WOD—don’t just chug it all at once.
✅ Add electrolytes to your water.
✅ Wear light, breathable gear.
✅ Watch for signs of heat stress (dizziness, chills, confusion—not just confusion about the workout 😉)
Train smart. Hydrate smarter. 💪☀️
ANNOUNCEMENTS
🏳️🌈 PRIDE EVENT & WORKOUT | SATURDAY JUNE 28
NOON @CFQ – Donation-based workout. If you ordered a PRIDE t-shirt, they will be handed out at the event and count towards your donation.
1PMish @CFQ – Entertainment – drag performance by Alex!
1:30PM @Flexfiit Balcony – Food, drinks & celebration. All are welcome!
👙 SNATCHED FOR SUMMER | SIGN UP NOW
Interested in joining our latest nutrition program beginning in July? 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:
EMOM 10 of:
Min 1) 3 Deadlift @ RPE 8/10
Min 2) 6 Strict Pull-ups
——NOTE——
-Pull-ups may be scaled up by adding weight, or down by using a band. The goal is 6 unbroken reps every time.
CONDITIONING:
——RX+——
For time:
5 rounds of:
200m Run
6 Bar Muscle-ups
200m Run
6 Power Cleans @ 185/125lb
——RX——
For time:
5 rounds of:
200m Run
12 Pull-ups
200m Run
6 Power Cleans @ 155/105
——FITNESS——
For time:
5 rounds of:
200m Run
15 Ring Rows
200m Run
15 Dual Dumbbell Power Cleans
——NOTE——
-Time Cap: 23:00