10min to finish… 21-15-9 KB SDHP 70/53lb. V-Ups Immediately into… 9-15-21 Slam Balls 30/20 Ab Mat Sit-ups Then.., Complete 3-4 Rounds of: 600m Row 50 Single Unders 0.4mi Bike 50 Single Unders 0:20/side Single Leg Plank Then.., 5min Candle Stretch
35min. AMRAP: Teams of 2: 35min. running clock… 2000m Row (switch every 250m)** 150 American KB Swings 70/53/35 100 Bench press/Floor press 135/95. 50/35 Challenge: Anyone get 2 rounds? You may stop early if you can 🙂 *Hold a Plank While your partner completes the row. The combo of row and plank is NASTY on…
General warm up A Then…, 10min AMRAP 5 Half Kneeling SA DB Press/arm 50/35 10 DB Side Plank Rotations 15/10 30sec Dead Bug 20/14 :12 Bike/row 100% Effort Then.., For Time: 20min Cap 7 Rounds: 10 Alt. DB Hang Snatches 50/35lb. 30 Double Unders immediately into; 5 Rounds: 10 Burpee Deadlifts 50/35lb. 10 Toes-To-Bar Rest…
Mark your calendars. CFG’s 7th annual holiday party will be on December 14th. Where: La Gringa 63-34 Woodhaven Blvd, Rego Park, NY 11374 7pm Cocktail hour!!! 8:30pm Food served 9:30pm Special Show!!! Price: $55 person Come hungry! Food will be served. Come thirsty! Open bar, including frozen margaritas, sangria, well drinks, & beer. We are…
Mark your calendars. CFG’s 7th annual holiday party will be on December 14th. Where: La Gringa 63-34 Woodhaven Blvd, Rego Park, NY 11374 7pm Cocktail hour!!! 8:30pm Food served 9:30pm Special Show!!! Price: $55 person Come hungry! Food will be served. Come thirsty! Open bar, including frozen margaritas, sangria, well drinks, & beer. We are…
Mark your calendars. CFG’s 7th annual holiday party will be on December 14th. Where: La Gringa 63-34 Woodhaven Blvd, Rego Park, NY 11374 7pm Cocktail hour!!! 8:30pm Food served 9:30pm Special Show!!! Price: $55 person Come hungry! Food will be served. Come thirsty! Open bar, including frozen margaritas, sangria, well drinks, & beer. We are…
Mark your calendars. CFG’s 7th annual holiday party will be on December 14th. Where: La Gringa 63-34 Woodhaven Blvd, Rego Park, NY 11374 7pm Cocktail hour!!! 8:30pm Food served 9:30pm Special Show!!! Price: $55 person Come hungry! Food will be served. Come thirsty! Open bar, including frozen margaritas, sangria, well drinks, & beer. We are…
50min running clock. Ski/Bike/Versa 25min Continous pace Every 5min, get off and perform: 20sec Side Star Plank / side 20sec Goblet Squat Hold *Star with Star plank Right into… Jog/Row 25min Continous @ sustained pace Every 400m, get off and perform: 30sec Passive Hang 20m Heavy Sled drag. (Backwards or Forward) * start with Passive…
General Warm-up Then.., EMOM x 35min: (5 Rounds) Min 1: 15/12 Cal =:35max Min 2: 15 Front Squats 75/55lb. Bar Min 3: 12 Burpees Min 4: 15/12 Cal =:35max Min 5: 15 SDHP’s 75/55lb. Bar Min 6: 60 Double Unders / Run Min 7: Rest ?
General warm-up Then.., 10 min to finish… 10-20-30-40 DB Step Ups 50/35lb. (holding 1 DB anyhow and stepping onto a 24/20″box) 20-40-60-80 / 40-80-120-160 Double Unders/Singles. Then.., 3 Rounds 15 Cal Bike 1 Round DT 50/35 15 Cal Row 1 Round of Cindy or Mary Then.., Complete 3 Sets of: 1:00 Side plank R/L 1:00…
