CFG!
Mark your calendars. CFG’s 6th annual holiday party will be on December 14th.
Where: La Gringa
63-34 Woodhaven Blvd, Rego Park, NY 11374
7pm!!
Price: $55 person
Come hungry! Food will be served.
Come thirsty! Open bar, including frozen margaritas, sangria, well drinks, & beer.
We are so excited to celebrate with all of you. Let’s dance the night away with DJ Ves!!!
Family and friends are all welcome. We hope to see everyone there!
Please RSVP at front desk with CFG coaches or email [email protected]
Hip Flow
+
20 Cossack Squats
Then…,
Snatch warm-up
Then..,
EMOM x 3min.
3 Power Snatch
EMOM x 3min.
2 Power Snatch
EMOM x 3min.
1 Power Snatch
immediately into;
EMOM x 3min.
3 Power Cleans
EMOM x 3min.
2 Power Cleans
EMOM x 3min.
1 Power Clean
Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.
Then…
Back Squats 4s x 8 reps @ 65%
Then..,
Three sets of:
Hollow Hold x 30sec
Flutter Kicks x 30sec
Russian Twist x 30sec
Bb Bicep Curls x 30sec 45/35
Db Skull Crushers c 30sec