SUNDAY schedule: NO OPEN FLOOR. ONLY 9:30am ROMWOD
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!
Friday Cross Symmetry Activation Protocol – Takes 6 Min General Warm-up Then…, Oly Work SN PL w/-:8 LW PHS + 1 SN + 1 OHS – (Do Not Exceed 75% SN) x 4 CL PL w/-:8 LW PHS + 1 CL + 2 FS + 3 SJ (Do Not Exceed 78% SJ) x 4 Gymnasty Skill Work 8x :20 Handstand Hold or Feet Elevated :10 Rest :20 Parallette Push-ups or Plate :10 Rest :20 Shoulder Taps (Box?) :10 Rest :20 Hollow Rocks :10 Rest Then…, L-Sit Hold – 5 x :20 (Abv 2 45s) Extra Credit…, Single Arm Landmine Press – (5/5) Weighted Bridge Ups – 100# x 5 x 10 Rest :90s btw each set. ——————————– Saturday Cross Symmetry Activation Protocol – Takes 6 Min General Warm-up Then…, BS – 5RM FTD (In 15 Min) Then…, AMRAP In 8 Min Of: 10 Front Rack Lunges (5/5) 135/95# 10 C2B Pull-ups Rest 8:00 AMRAP In 6 Min Of: 25 Pwr Snatches 75/55# 25 Alt Box Step Ups 24”/20” Rest 8:00 AMRAP In 4:00 Min Of: 50 Deadlifts, 135/95# + AMRAP Wall Balls, 20/14# Pick up your CFG hoodie!!!