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.
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
A) (Spend 15 – 20 minutes)
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