JUNE NEWSLETTER

MAY RECAP — COMMUNITY HIGHLIGHTS

May was packed with energy, accomplishments, and community impact. Thank you to everyone who showed up, competed, supported, donated, and represented CCCF with pride.

🔥 CrossFit Heart & Hustle — Power Hour

Huge congratulations to all CCCF athletes who competed at Power Hour. You brought the heat, pushed your limits, and made our community proud.

🏆 BCS Classic Qualifiers

Shoutout to every athlete who completed the BCS Qualifiers — and a big congratulations to those who earned and accepted their invite to compete this August. Your hard work is paying off.

🇺🇸 Murph 2026

This year’s Murph turnout was incredible. Thank you to everyone who came out to honor our active‑duty military and veterans. Your effort and respect made the day meaningful.

🤝 CCCF x God As Rx Food Drive

This past weekend, CCCF partnered with God As Rx to host a community food drive — and you all showed up in a big way. Together, we donated food items and raised funds to help feed those in need.

A special thank you to Cafecito FrancElia for keeping everyone fueled with their delicious coffee.

🔥 JUNE CHALLENGE — THE CLUTCH CONDITIONING TEST

This month’s challenge is all about mental toughness, pacing, and CCCF grit.

THE TEST

Every 1:00 x 12:00 • 45 seconds max Burpees Over Bar • 15 seconds rest Scored by total reps across all 12 rounds. Burpees are lateral, not bar‑facing.

TEST WINDOWS

Baseline: June 1–7 Final: June 22–28

MOVEMENT STANDARDS

• RX: Jump over the bar • Scaled: Step over the bar • Chest & thighs must touch the ground • Use regular bumper plates (no 2.5 or 5 lb change plates)

SCORING + WINNERS

🏆 1 RX Winner 🏆 1 Scaled Winner

Winners are determined by:

1. Highest total burpees

2. Most consistent pacing (smallest drop‑off from Round 1 to Round 12)

JUDGING & VERIFICATION

At Home / Other Gym: Record your full test — must show your body, barbell + plates, and timer.

At CCCF: Grab a coach or fellow member to judge and count your reps.

💥 NEW STRENGTH CYCLE — STARTING JUNE 8th

A fresH approach to strength is coming as we wrap up our current cycle and shift into something more classic and dynamic.

You’ll notice more varietY week to week, with strength pieces that flow naturally with the day’s workout.

We’re progRamming lifts that feel more aligned with traditional CrossFit strength — squats, pulls, presses, and everything in between.

MOre emphasis will be placed on movement quality, balance, and overall training flow.

EXpect to kick off the week of June 8th with: • 3‑Rep Back Squat • 3‑Rep Deadlift

🤸‍♂️ GYMNASTICS UPDATE — BUILDING BETTER ATHLETES

Consistency across the last cycle has been incredible, especially with rope climbs and handstand walks. Our new gymnastics structure begins the week of June 8th. Movement quality and strict strength will be the foundation. More variety will be introduced week to week. Upside‑down confidence and body control remain key focuses. New skills will be sprinkled in to match the day’s stimulus. Improvements will come from strict pull‑ups, dips, and positional strength. Training will be scalable and coach‑friendly for all levels. You’ll feel stronger, more capable, and more confident in your gymnastics.

💜 JUNE AWARENESS EVENTS — ALZHEIMER’S, BRAIN HEALTH & PRIDE MONTH

Later this month, CCCF will host a special event to raise awareness for Alzheimer’s & Brain Health and to celebrate Pride Month. An email with full details will be sent out soon.

⚡ CCCF ATHLETES HEADING TO XENOM — JUNE 27–28

Several CCCF athletes will be competing at the first-ever Xenom event in Dallas on June 27–28. More details — including athlete spotlights and support info — will be shared later this month.

🏃‍♂️ RUN & HYROX/ENDURANCE UPDATE — MAY TRIAL RESULTS

Run Classes were the most popular during May, so we’re keeping them on Tuesdays and Thursdays at 6:30 PM.

Upcoming Run Event and new Run Club shirts are on the way — stay tuned.

New 6:00 AM Run Classes on Tuesdays and Thursdays will run on a trial basis. Show up if you want them to stay.

Consistency matters — attendance determines whether the 6AM slot becomes permanent.

Limited HYROX early access codes will be available to CCCF members as part of our official HYROX affiliation.

Updates on HYROX/Endurance class times will be shared soon as we explore better scheduling options.

Be ready — HYROX Fitness Test is coming this month. Details will be emailed soon.

☀️ SUMMER REMINDERS — STAY COOL, STAY CLEAN, STAY COURTEOUS

Summer is around the corner, and Houston heat + humidity are officially here.

💧 Stay Hydrated

Bring plenty of water to every class.

🧻 Bring a Towel

Sweat is part of the grind — but let’s keep the gym clean.

🧼 Gym Etiquette

Please spray and wipe down: • Barbells • Dumbbells • Plates • Boxes • Benches • Pull‑up bars • Cardio machines • Any area where sweat lands

A clean gym is a shared responsibility. Thank you for doing your part.

🎉 JUNE BIRTHDAYS — CELEBRATE OUR CCCF FAMILY

• Erika Rodriguez — June 3 • Morgan Ellis — June 6 • Zahrea Small — June 6 • Kam P — June 9 • Jose Ojeda — June 17 • Morica Vincent — June 21 • Melissa Paz — June 24 • Van Tran — June 27