Upcoming CFG Events and News and Notes:
Today: There will be a filming crew from Amazon Films “The Tick” at the box from 3:00pm to 6:00pm.
All classes will run as normal scheduled.
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Pallof Press – 10 e/s
Seated Leg Circles – 10 e/d
Star Plank Hold – :30 e/s
“Silencio” → Day of no music. Listen to your breathing.
Plank Hold – 4:00
Then…,
1 to 10 (Unbroken) Pull-ups → Rx+ C2B
Scaled: Seated Pull-ups
Then…,
Bar or Ring Muscle-ups → 6-5-4-3-2-1
Scaled: Single Leg Dips – 20-15-10-5
Then…,
Flight Simulator
10-20-30-40-50-40-30-20-10
Rx+ Heavy Rope
5-10-15-20-25-30-25-20-15-10-5
Then…,
120 RKBS, 53/35# → Glutes!!
Must do sets of 20 Unbroken.
5 No Jump Burpees after each set.
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