Workout of the Day
A. Speed bench rotations with variable grip positions at 45% of 1RM vs doubled micro mini “orange” bands (1RM less than 100kg) or mini “red” bands
B. 8 rep top set close grip bench
C. 4x 10 BB skull crushers
D. 4x 25 each side banded twists
Information
Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00.
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Christmas Night Out
The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets have been made and will be on sale this week.