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!
- Cross Symmetry Activation Protocol – Takes 6 Min
General Warm-up Then…, Oly Work S1
- 2 CL PL + 1 LH CL + 2 FS + 1 J (Do Not Exceed 80% J) x 4
- FS w/:2 P @ B – 5RM (In 12 Min)
Class WOD AMRAP In 15 Min Of:
- Level 1 – 100 DU, 25 Hang Pwr Cleans, 115/85# + 30 Pull-ups
- Level 2 – 100 DU, 20 Hang Pwr Cleans, 135/95# + 20 C2B
- Level 3 – 100 DU, 15 Hang Pwr Cleans, 155/105# + 10 Bar Mu
Then…, Gymnasty Skill Work Freestanding Handstand Hold & Roll Out 2 Stand – 10 Min Skill Session Extra Credit….,
- Bent Over Rows – 4 x 8 (Based On Feel) Rest :90s btw each set.
- GHDS – 4 x 15 Rest :90s btw each set.
- Strict Modified Muscle-up – 2 EOM x 10 Min
- Ring Dips w/ Turn Out – 3 x 10 :90 rest btw each set.
Extra Aerobic Conditioning Run Only 2x 5:00 Min On – 3:00 Min Off 2x 3:00 Min On – 3:00 Min Off