Upcoming CFG Events and News This Week:
- Come join your fitness family for a fun day at the beach! We will do a little ROMWOD, practice our handstands, and catch some sun. Bring your yoga mat (or a towel), a cooler, and the family for a day at the beach 🙂 Sunday at 8 AM / Rockaway Beach 96Th St
General Warm-up #1 Then…, Hang (Blw Knee) Power Clean Then…, Squat 80% x 5r x 4s  Then…, EMOM for 10 min ODD: 15 Pull-ups EVEN: 15 HSPU Then…., AMRAP in 8 Min Of: 2,4,6,8, 10, 12 Pwr Cleans Pistols Extra Credit…,
- GHR – 5 x 10
- Flutterkicks – 5 x 20
- Side Plank Holds – 5 x :45 E/S
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