ANNOUNCEMENTS 📢
✍️ COACHES SURVEY – We Want Your Feedback! Help us keep CFQ awesome—take a minute to share your thoughts on our coaching team. It’s quick, anonymous, and organized by coach. You’ll find the link in the programming email and in a follow-up email coming soon!
🇺🇸 MEMORIAL DAY MURPH MONDAY 5/26 – 75 minute heats at 8:15am, 9:30am, and 10:45am. Check out the story and the workout here: Murph HEATS ARE OPEN ON ZENPLANNER.
đź©ş HEALTHCARE APPRECIATION WEEK THIS WEEK, THRU MAY 23 – We’re offering free unlimited classes for a week to healthcare workers—plus they get 2 CME credits just for participating! If you know someone in the medical field who lives or works in Astoria, send them this link or grab a postcard with QR code at the front desk and have them join us!
PROGRAMMING đź’Ş
STRENGTH:
Tripod Rows:
5 x 10, each arm
Video Support:
CONDITIONING:
10 rounds of:
100m Run
5 Dumbbell Burpee Box Step-overs
——NOTES——
RX Box: 24/20in
RX Dumbbells: 2×50/35lb
Time Cap: 16 Minutes
Video Support: