Ladies night is Saturday night!  Don’t forget!!  Come get to know the women of CFQC!

Strength

Front squat

• 1×5- 65%
• 1×5- 70%
• 2×5- 75%

WOD-

18 min EMOM

• min 1- 150 m sprint (scale 100m)
• min 2- 8 power snatch 115/75
• min 3-  8 c2b pull ups