Upcoming CFG Events and News This Week: –MEET THE MEMBER MONDAY: Neil Martin!!! Watch his Instagram video.
SAVE THE DATE: -September 10th @11am Nutritional Seminar #2 with Nicole Rinaldi. Get ready to be more interactive! This session we will focus on NUTRIENT TIMING, specifically carbohydrates and the difference between starchy and fibrous carbs! The most over or under eaten nutrient! This will make a huge difference in your energy levels, body composition and performance! -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 (New) Then…, KBS (Russian or American) 3x :40 W :20 R (32kg/53kg)* *Don’t put it down. Then…, Front Squat – 75% x 4r x 6s Superset W/ 50 Double-Unders Then…, Bench Press – 75% x 4r x 6s Then…, CFG Tester WOD** 15-9-15 Rep Of: Thrusters, 95/65 Pull-ups 3 Min Cap **Note: 78 Total Reps 12 Short Of “Fran” Rest 2 Minutes Max Watt Row 3:00 Or…, 600m Medball Run, 20/14# (3:00 Cap) Extra Gymnasty Credit
- Elevated Plank Hold – 3x :30 W
- Tempo (3-2-3-2) Push-up – 3 x 5r
- GHD Bridge Hold – 3x :20 W
- Extended Hollow Hold – 3x :20 W
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