Upcoming CFG Events and News This Week: 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 Then…, Back Squat – 4s x 6r @ 275/180 Then…, 5 x 3 TnG Clusters (Based On Feel) M: 135/155/175/185/205 M: 155/185/205/225/255 L: 85/95/105/115/125 L: 115/125/135/145 Then…, Partner Row Max Watts in 1:30 x 5s Extra Gymnasty Credit
- Banded Rows – 3x 10
- GHD Hollow Rock Hold – 3x :20 W
- Banded Open/Close – 3x 10
- Banded Lat Pull Down – 3x 10
- GHD Bridge Hold – 3x :20 W