Announcements: CFG HIKE: SUNDAY June 14th !!! Our very own Keith Horan aka Mr. NatGeo (National Geographic) has put together another awesome hike. Details below. Meet at CFG 9:00am. We suggest bringing a change of clothes/snacks/plenty of water for hydration and shoes for afterwards. Anthony’s Nose Hike Total Distance: approximately 6 miles Difficulty: medium – difficult (hilly/steep/rocky terrain, about 1,500′ elevation gain) Estimated hiking time: 3.5+ hours – individual, 5 hours – group Take the Camp Smith Trail (blue blazes) which starts just near the restroom by the toll house (north of the parking area) north for approximately 3.2 miles. Just after the summit on Anthony’s Nose a left leads to a panoramic view of the Bear Mountain Bridge, Bear Mountain-Harriman State Park and the Hudson River. This is also the turnaround point for the hike. Retrace your steps back to the parking area. Note / Caution: The Camp Smith Trail’s trail markings (blazes) are decent / satisfactory but rarely any better and sometimes worse. Combined with their color, they are not always the easiest to spot. REFERENCES: 50 Hikes in the Lower Hudson Valley p.55-59 (similar hike), NY-NJTC Map #1 or 101 (East Hudson Trails) Driving Directions from NYC From NYC take the George Washington Bridge to the Palisades Interstate Parkway (going north). Take the Palisades Interstate Parkway for about 40 miles until its end at the Bear Mountain Bridge. Cross the Bear Mountain Bridge and make a right onto Route 6 / 202 (south). Take Route 6 south for 2.6 miles and park in the parking lot of the Bear Mountain Bridge Toll House on the left (northbound) side of Route 6 (GPS: N 41.301154, W 073.95121). The total driving time is estimated at one hour without traffic. This Saturday Barbell Class will be cancelled: It will be reschedule for another date. WOD: Warm-up In teams of 2/3 row as many calories in 5 min switching every 20 pulls. Then…, Left Side Of The Gym WOD —->>MM or FF or MF<<—- AMRAP in 10 min of: Single-arm KB Rack Walk 40ft, (53/35) Goblet Squat x 5 KB High Pull x 5 Rolling KB Deck Squat x 5—>>(Scale: Burpees) Single-arm KB Rack Walk 40ft, (53/35) Rest 3 min then switch sides…., Right Side Of The Gym WOD —->>MF or MM or FF<<—-* AMRAP in 10 min of: Shuttle Run—–>>> Athletes must touch the ground!! 20ft Out 20ft Back 40ft Out Right Into…, Deadlift Section A) (315/205) x 3** Deadlift Section B) (225/135) x 3*** * Make sure the athletes going are not doing the same weight. **These loads are near the bikes facing each other. Move the bikes. ***These loads are next to them. Then…., Plank Off: :30 Plank Hold/:30 Rest—-> last man or woman standing. Extra Credit On Your Own…,
- Sled Push Outside: 50ft x 5 (M) 2 45s each side. (W) 1 45 + 25 each side
- GHR – 5 x 8
- Standing Red Band Face Pulls – 5 x 15 —-> Thumbs to your ears!!