CFG! Mark your calendars. CFG’s 6th annual holiday party will be on December 14th. Where: La Gringa 63-34 Woodhaven Blvd, Rego Park, NY 11374 7pm!! Price: $55 person Come hungry! Food will be served. Come thirsty! Open bar, including frozen margaritas, sangria, well drinks, & beer. We are so excited to celebrate with all of…
Veteran’s Day Team Wod (Teams of 2) 30min. AMRAP: 100 Double Unders 100 Calorie Row 80 Alt. DB Snatches 50/35 80 Sit-Ups 60 Pull-Ups 60 Burpees 40 DB Power Cleans 50/35 40 DB Push Press 50/35 One person works at a time. This looks super fun! Excited for you 🙂 *Can you get 2 Rounds!?…
General Warm-up Then.., Complete 4-5sets of: Elevated Glute Bridge -10r w:2 pause DB Floor Press @ 30X0; 15r Supinated BB Row @21X1; 8-10 reps KB Front Rack Rev lunges -8-10 total Chin-up or False grip ring rows – 6-8r Weighted Plank – 60sec Then.., Complete 3 Rounds of: 45sec Weighted Wall Sit AMRAP Russian Twists…
For Time: 100 Calories / Versa 1250ft 90 Russian KB Swings 70/53 80 Calories / Versa 1000ft 70 Push Press 95/65 60 Calories / Versa 750ft 50 SDHP’s 95/65 40 Calories / Versa 500ft 30 Toes-To-Bar 20 Calories/ Versa 250ft 10 Heavy D-Balls or 10 Muscle Ups or Rope climbs. I just want today to…
Hip Flow + mini band lateral walk 15 e/s Then.., Every 3 minutes, for 15 minutes ( 5sets) of: Back Squat *Set 1 – 3 reps @ 50% *Set 2 – 3 reps @ 60% *Set 3 – 3 reps @ 70% *Set 4 – 3 reps @ 80% *Set 5 – Max reps @…
