CFG Holiday Party Details: When: Friday, December 9th 7pm-11pm Where: Dees Restaurant 107-23 Metropolitan Ave. Forest Hills, NY 11375 Can’t wait to see ALL of you there! Friday Schedule: All Evening Classes are cancelled (4:30pm/5:30pm/6:30pm/7:30pm/8:30pm) Saturday Schedule: No 8am Class. Regular 9a-10am-11am classes will be on. Kids Classes are on.
Upcoming CFG Events and News This Week: This Sunday we have Amanda G. and Bernadette, competing in the 5th Annual Belle of Bayside competition. Event details: When: December 11th 9:30am Where: CrossFit Bell: 37-22 34th Street, Long Island City, New York All are welcome to cheer on the amazing ladies. Wear your CFG gear!!
General Warm-up Then…, Bench Press – 3RM Then…, Running Clock For 8:00 5 Power Cleans (Choose your own weight, unbroken) 7 Burpees Move smoothly through each round. Focus on pacing. Rest 5:00 Running Clock For 8:00 8 Deadlifts (Use Pwr Clean) 12 T2B Accessory Work Complete Three Set NFT But For Quality
- Dip Belt Weighted (25#) Goblet Sandbag Squat :5 Hold x 5 @ 100#
- Weighted Hip Extensions x 10
- Overhead Yoke Hold x :40