Workout of the Day
A. Axle bar speed bench 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. 3x 12 Kettlebell bench press
D. Dragonflies
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
Time is running out to buy tickets for the CFG Christmas Night Out 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.