CFG Holiday Party Details: When: Friday, December 9th 7pm-11pm Where: Dees Restaurant 107-23 Metropolitan Ave. Forest Hills, NY 11375 Cost: $75… Includes a 3 course meal (appetizer, salad, entree) AND open bar with a guaranteed great time. How Do I RSVP?: Sign up at the Front Desk ASAP! Please make sure to inform myself or Catherine if you plan on attending by 12/1!! You can pay in cash or charge your account. Hope to see ALL of you there!
THANKSGIVING SCHEDULE Friday – NO 6am CLASS. 9a-12pm-430pm-530pm-630pm-730pm-830pm Classes are On. SATURDAY – NORMAL HOURS SUNDAY – NORMAL HOURS
GW + SNW Then…,
- MS – 5RM then -15% x 5 x 3
- SN PL W/-5 LPHS + SN + OHS – 75% (SN) x (3+2+2) x 4
- CL PL W/ -5 LPHS + CL + FS + SP – 78% (SJ) x (3+2+2+2) x 4
- SNB – HSFTD
Then…, Row 1K For Time Then…, Extra Credit…, Complete Four Set NFT But For Quality
- Goblet Squat :10 Hold x 5
- 12” Box Feet Elevated Ring Push-up :30 Hold w/ turn out.
- Back Extension W/ Db Row x 10
- Standing Weighted Landmine Two Hand Rotation x 20
- Single Arm Bent Over Row x 8 E/S
Then…, Cool Down…,
- Cross Symmetry Recovery Protocol – Takes 6 Min
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