CFG Holiday Party Details: When: Friday, December 9th 7pm-11pm Where: Dees Restaurant 107-23 Metropolitan Ave. Forest Hills, NY 11375 Can’t wait to see ALL of you there! Friday Schedule: All Evening Classes are cancelled Saturday Schedule: No 8am Class. Regular 9a-10am-11am classes will be on
Final week of our Oly Cycle. After this week we will move into our “Engine Tune Up Cycle.” During that cycle we will hit several “Open” and “Open Style Workouts.” Use the time wisely to BUILD your mental game. During the cycle you will learn the difference between needing to break up reps and going unbroken. There is a major difference as far as thinking is concerned. Do you really need to break up those thrusters? I will challenge you to think and execute only. But until then let’s finish up strong with our final week of Oly. One final note: Max Out Ladder Friday! Get hyped!
Crossover Symmetry Then…, General Warm-up Olympic Work
- 30 Min Running Clock
- Snatch – 3RMFD
- Front Squats – 3RMFD W/:3 Pause @ Bottom
Then…, Class WOD E1M x 20 Min: Min 1: 5-7 Front Squats, 155/105# Min 2: 5-7 Pwr Cleans Min 3: 5-7 STOH Extra Core Work Three Sets NFT But Quality: 10 Arch Rocks 10 GHDS Accessory Work Complete Three Set NFT But For Quality
- Barbell Bent Over Rows x 8
- Sandbag Hold 1:00
- Weighted Hip Bridge Ups x 15