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]
4 Sets @ 85%
0:90 AMRAP of:
12/9 Row Cals
9 Burpees
0:75 rest
0:90 Bike for Cals
0:75 rest
Then..,
Snatch Warm-up
0:00 – 5:00 – Every 1:00 x 5 sets:
1 Snatch Deadlift +
1 Hang Muscle Snatch Below the Kn +
1 Muscle Snatch
*Start light and use this as warm-up and positioning work. Set the bar Dead on the floor when transition from the Hang Muscle Snatch to the Muscle Snatch.
5:00 – 10:00 – Every 1:00 x 5 sets:
1 Snatch Deadlift +
1 Hang Power Snatch BTK+
1 Snatch
Build load from Part A. Reset on the floor between the two Snatches.
10:00 – 16:00 – Establish
1RM Snatch
Then..,
4 Sets NFT
Single Arm Kettlebell Overhead Carry D/B
+
20 Deadbugs
+
Glute Ham Raise: 8-10 Reps
Not for time. Work at a pace that allows complete focus on quality of movement.