Call Us: 609.915.8516

Wednesday December 16 2015

THINGS YOU NEED TO KNOW:

*3rd Annual CFH & GNC Hamilton Fundraiser WOD benefiting St. Jude’s, Saturday, December 19th @ 9am. Check Facebook for more information.  

*CFH Christmas Party Night Out @ Brick House Tavern, Saturday, December 19th @ 6:30pm. Check Facebook for more information.

*Drop-Ins: If you are in the area for Christmas, you are more than welcome to drop in to a class. Please first email us at BonanniFitness@gmail.com. 

Schedule: 

Thursday, 12/24: 930am & 10:30am Class Only & Open Gym 12-1:30pm

Friday, 12/25: CFH Closed

Thursday, 12/31: 930am & 10:30am Class Only & Open Gym 12-1:30pm 

Friday, 1/1: CFH Closed

WOD:

A) (Spend 15 – 20 minutes)

Shoulder Press

1 – 1 – 1 – 1 – 1

*Build to 1 rep max

***If you are new to classes, this will be a great opportunity to find a heavy single rep for Shoulder Press. 

B) (Spend 10 – 15 minutes. Can be completed after class if space & time permits)

3-4 sets of:

B1: 8-10 Push-ups (Performed w/ 4 second tempo)

B2: 8-10 Ring Rows (Performed w/ 4 second tempo)

Rest 45-60 secs between each exercise

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