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 12/6!! You can pay in cash or charge your account. Hope to see ALL of you there!
Final week of our Oly Cycle. After this week we will move into our “Engine Tune Up Cycle.” During that cycle we will hit several “Open” and “Open Style Workouts.” Use the time wisely to BUILD your mental game. During the cycle you will learn the difference between needing to break up reps and going unbroken. There is a major difference as far as thinking is concerned. Do you really need to break up those thrusters? I will challenge you to think and execute only. But until then let’s finish up strong with our final week of Oly. One final note: Max Out Ladder Friday! Get hyped!
Crossover Symmetry Then…, General Warm-up Strength Work
- 30 Min Running Clock
- OHS – 5RMFD
- Bench Press – 5RMFD
Then…., Class WOD 12 Min Cap
- Run/Row/Erg 400m
30 Box Jump Overs, 24”/20”—> (Share) 30 Deadlifts, 155/105#
- Run/Row/Erg 400m
30 Deadlifts 30 Box Jump Overs
- Run/Row/Erg 400m
Optional Accessory Work Complete Three Sets NFT But For Quality
- Standing Landmine Press x 6 E/A
- Seated Lat Pulldown To Chest x 8
- Weighted Dips x 5