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]
Snatch Warm-up
Then..,
Hang Snatch + Snatch Balance + OHS
In 5 sets build to a tough but technically sound complex.
Then..,
Push Press – 5-5-4-4 @ 21X2
Then..,
4 Sets of:
Bulgarian Split Squat
@ 3010 x 6-8 heavy reps on each leg
immediately into;
1min. of max effort Russian KB Swings 70/53
Rest 2min
Then…,
EMOM 10 Minutes:
15 Wall Ball Shots (30/20 lbs). If you can’t stay on pace, back-off the reps (not the weight)
or
10 HSPU
Optional
:30 Sorenson Hold or Wall Sit
Weighted Dips – 5 x 5
GHR – 5 x 6-8