ANNOUNCEMENTS
🎽 MERCH DROP!!! New hats, tanks, and tees have dropped and you can order them up right here. Pre-sale ends Wednesday, June 11 so grab yours now and rep CFQ in style this summer. Pride shirts will be handed out at the Pride Workout on June 28, and your purchase counts as a donation toward the event—so gear up and give back!
🏖️ BEACH DAY SAT JUNE 21 @ NOON | Join us for a Beach Day at Long Beach! We’ll be meeting at the Astoria Blvd train station to head out together, so mark your calendars and get ready for some sun and fun. If you have a car, feel free to drive and meet us there. Direct any questions to Coach Marcelo.
🏳️🌈 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 (likely Bohemian Beer Garden). Save the date and get ready to celebrate. More details coming soon from Coaches Nick, Nate, and Marcelo!
PROGRAMMING
SKILL:
Ring Muscle-ups:
[Skill Warm-up for all]
2 sets of:
5 Ring Kip Swings
5 Ring Transitions – Sitting on feet
:10 Ring Support Hold – Top
:10 Ring Support Hold – Bottom
[Advanced Skill]
Every 2:00 x 5 sets:
2-4 (Ring Muscle-up + Bonus Dip)
[Intermediate Skill]
EMOM 10 of:
1-3 Ring Muscle-ups
[Strength]
EMOM 10 of:
3 Dips
*May use Rings or Matador
*May use bands
CONDITIONING:
——RX——
Every 5:00 x 5 rounds:
200m Run
16 Toes to Bar
12 Dumbbell Bench Press @ 2×70/50
8 Sandbag Squats @ 150/100
——FITNESS———
Every 5:00 x 5 rounds:
200m Run or Row
12 Half Burpees
12 Dumbbell Bench Press
12 Goblet Squats