Mark your calendars.
CFG’s 7th annual holiday party will be on December 14th.
Where: La Gringa
63-34 Woodhaven Blvd, Rego Park, NY 11374
7pm Cocktail hour!!!
8:30pm Food served
9:30pm Special Show!!!
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.
Family and friends are all welcome. We hope to see everyone there!
Please RSVP at front desk with CFG coaches or email [email protected]
Pre-Party Holiday In-house Special WOD
December 14th CFG Holiday In-House Holiday Special WOD (Teams of two)
* More information will be posted this week.
HOLIDAYS!
Yes, they are fast approaching. We have Thanksgiving, Christmas, New Years all coming up and while these are times filled with family and fun, they can turn into a time when you tend to fall off the fitness and nutrition wagon and a lot of progress can be nullified in a short amount of time. One of the keys to success for staying on the fitness and nutrition bandwagon – consistency.
How do you improve consistency? Through healthy habit formation!
Join Coach Manny for a 4-week Healthy Habits for the Holidays Challenge to help get some ideas on how to form habits, execute those habits, and continue with those habits weeks, months, and years from now.
More information will be posted on Tuesday.
General Warm-up
Then..,
In a 5min. Window:
500m Row
25 Wall Balls 30/20
25 Ball Slams 30/20
Rest 1min
In a 5min. Window:
Tabata Assault Bike for 3min.
20 Pull-Ups/Ring Rows/ 5-8 Muscle ups
Max Burpees.
Rest 5min
Then..,
Back Squat
30X0; Build to a 1RM for the Day at the prescribed tempo!
Then..,
Bench Press 1Rm
3,3,2,2,1,1; build to a max by the last set; rest as needed
Then..,
NFT
10 Turkish Get Ups or Turkish situps- (5/arm)
+
3 Sets
10 GHD Hip Extensions / Wdt Supermans
8 Alternating Pistol Squats (holding onto something to assist a bit if needed)