ANNOUNCEMENT: CFG Holiday Party Saturday, December 10th, 2016 8PM-12AM This year we will be having a cocktail party. It will include open bar, dinner buffet, and a DJ!!  We are looking to celebrate the end of an amazing year together 🙂 Please contact Coach Catherine ([email protected]) to hold you a spot.
Friday (S1) – First Oly Session General Warm-up + Snatch Warm-up Then…, SN + OHS – 65% (Of SN) x (3r + 3r) x 5s Then…, HS + SN – 70% (Of SN) x (3r + 3r) x 5s Then…, SN PL FP – 105% (Of SN) x 4r x 3s Then…, For Time 100 Pull-ups EMOM 3 Strict HSPU 12 Min Cap Extra Credit…,
- Cross Symmetry Recovery
Complete Four Set NFT But For QualityÂ
- Goblet Squat :6 Hold x 5Â
- Planche Push-up :30 Hold
- Weighted Hip Extensions x 10Â
- Russian Twists x 30 (Total)
- Single Arm Bent Over Row x 8 E/S
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