Workout of the Day
A. Axle bar speed bench at 50% 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 8 KB Floor Press
D. 3x max sets knee raises
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 are now available for purchase.