We are deloading this week as a result of prior weeks hard training and “Flex on the Beach” this coming Saturday and Sunday. We will move into a new strength cycle starting next Monday and run it for six weeks. The goal of the new cycle will be to get as strong as possible and burn body fat. If you attended the nutrition seminar the new cycle will be a great starting point for you to apply what you have learned. For those of you competing this weekend be sure to prep early on in the week instead of at the last minute. Dial in on your nutrition. Tighten up on your mental game. ROMWOD twice a day if possible. Take it easy this week as far as load. Back off. Don’t be that guy! Focus instead on mechanics and speed. Coach Joel
Upcoming CFG Events and News This Week: SAVE THE DATE: -Schedule Announcement:
- Wednesday, September 14th, There will be No 9am and 12pm classes.
-Septmeber 17th Flex On The Beach is back for a 4th year of competition in Long Beach, NY – Saturday, September 17th, 2016.Coed Teams of 4 in Rx and Scaled Divisions. We have 20 teams registered!!! We have more members looking for teammates. Please let the coaches help you organize the teams to ensure everyone who wants to participate can! -Septmeber 25th: CFG Hike Octoberfest Bear Mountain Hiking trip with Hiking Expert Keith Horan: Camp Smith trail @ bear mountain state park lake hessian.
General Warm-up 50 Jumping Jacks 10 Band Pull Apart Reverse Lunge (Total) 10 E/S Band Pull Apart Single Leg RDLs 10 Banded Tempo Good Mornings 10 E/S Lateral Lunges Then…, Snatch Warm-up Then…, Blw Knee Hang Pwr Snatch – (H-ishSFTD) Then…,
- Athletes you choose your own load. If you are uncertain then ask a coach.
EMOM x 10 Min 2 High Hang Pwr Snatch* + 2 OHS *Stay light! No skipping forward. Dip down and explode up. High pull. Snap. Catch. Then…, Four Rounds (10 Min Cap) 50 Double-Unders 25 Up Downs (No Burpees) Extra Credit…,
- GHR – 5 x 5
- Big Ass Arms – 5 x 10 (Light Pump)
- Mobility