Friday! 26062026

Happy Friday CFQ. You'll notice a new addition to the entranceway at the gym. We have an electronic message board up that is SURE to catch the eye. Now, nobody can go one visit to the gym without knowing what's going on. Have a look.

For today, our strength session is our POWER session for the week. Be honest with your 4 second pause at the 1/4 position and try your best to NOT bounce the bar off of your chest. Control the bar down, press to the quarter position at a normal speed then a full stop (pause for 4 secs) into a fast lower to the chest and press up.

Your movement goals for the METCON today:

Burpees: Controlled intensity, 1:00 or less

Hang Dumbbell Snatch: Smooth & Unbroken, 40-50 seconds

Overhead Walking Lunges: Controlled, Switch arms halfway, 1:00 or less