Hey Hey CFQ! Hump day already. We have some snatches and a nice chipper for class today. The snatches are heavy! 80-85%. If you happen to fail a rep in the 1 minute window, you should have time to attempt it again, as long as you still manage to get some rest in the work window. It's only 8 reps but we'll have a good warmup to get you ready.

Hey crew. Another big gymnastics skill day. There will be something for everyone to do, so please come on in and get after it! Ring muscle up skill work to start, or a simple EMOM for those who just want to move a little more before the METCON. We'll finish with a workout that features the ring muscle up for practice, but if you're proficient at Bar Muscle Ups and would rather work on them, that will be an option, there just won't be any specific coaching for that movement. For the METCON,...

Hey CFQ. We have one big workout for today. An AMRAP 20 featuring a LIGHT barbell that you should be able to MOVE for big sets and box jump overs. Your leggies will get a little pumped up on the front squats, so give'em a good shake out before your first set of BJO's. Today is our friend and coach Steve Smith's last day coaching 3:30 and 4:30...so sign up for class and come in to give him a hard time...err, wish him well 😉. Thank you once again for all of your hard work with CFQ Stephen. I...