Workout of the Day Work up to a heavy deadlift, then: 3 RFT: 800m Run 15x Deadlifts 145/95kg Holiday Opening Hours Today 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal

Workout of the Day AMRAP15: Run 200m 6x TTB 8x Hang Power Clean & Jerks 40/30kg Jamie Stephen: 5 Rounds + 200m Rx Iain Barbour: 5 Rounds + 200m Rx Gavin Heselton: 5 Rounds Rx Andy Macintyre: 5 Rounds Rx Christine Mcfarlane: 5 Rounds + 200m Sc Holiday Opening Hours Today 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal  

Workout of the Day 35 Minute Team AMRAP Conga Style: 20kcal Row 30m ( 2 x lengths) Yoke Carry 150/90kg 10x Overhand Axle DLs 90/60kg 400m Run Holiday Opening Hours Wednesday 28th – Open as normal Thursday 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal

Workout of the Day 3RFT: 15x Thrusters 40/30kg 10x Bar Facing Burpees Information Kids will be on this Saturday for the Christmas party and the last session of the year. Sign up to the CFG newsletter. More news coming soon. Holiday Opening Hours Today – Open as normal Wednesday 28th – Open as normal Thursday 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal

Workout of the Day Team Speed “Linda” (AKA The 3 Bars of Death) For Time (40 minute cap) 10-1 Reps Deadlift 100/65kg Bench 60/40kg Power Clean 60/40kg This will be fun. Happy Christmas from all the staff at CFG. Information Kids will be on this Saturday for the Christmas party and the last session of the year. Sign up to the CFG newsletter. More news coming soon. Holiday Opening Hours Today – Close at 15:00 Saturday 24th December – Open as normal Sunday 25th – Closed Monday 26th – Closed Tuesday 27th – Open as normal Wednesday 28th – Open as normal Thursday 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal  

Workout of the Day For time: 10x Thrusters 60/40kg 50x double-unders 8x Thrusters 60/40kg 40x double-unders 6x Thrusters 60/40kg 30x double-unders 4x Thrusters 60/40kg 20x double-unders 2x Thrusters 60/40kg 10x double-unders Information Kids will be on this Saturday for the Christmas party and the last session of the year. Sign up to the CFG newsletter. More news coming soon. Holiday Opening Hours Friday 23rd December – Close at 15:00 Saturday 24th December – Open as normal Sunday 25th – Closed Monday 26th – Closed Tuesday 27th – Open as normal Wednesday 28th – Open as normal Thursday 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal

Workout of the Day 21-15-9 Deadlifts 145/95kg Over the bar burpees Information Kids will be on this Saturday for the Christmas party and the last session of the year. Sign up to the CFG newsletter. More news coming soon. Holiday Opening Hours Friday 23rd December – Close at 15:00 Saturday 24th December – Open as normal Sunday 25th – Closed Monday 26th – Closed Tuesday 27th – Open as normal Wednesday 28th – Open as normal Thursday 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal

Workout of the Day In pairs for time: 1000m Row 90x Thrusters 42.5/30kg 800m Run 70x Pull Ups 60x Burpees 50x Box jump overs 24/20" 400m with heavy KB 32/24kg Information Kids will be on this Saturday for the Christmas party and the last session of the year. Sign up to the CFG newsletter. More news coming soon. Holiday Opening Hours Friday 23rd December – Close at 15:00 Saturday 24th December – Open as normal Sunday 25th – Closed Monday 26th – Closed Tuesday 27th – Open as normal Wednesday 28th – Open as normal Thursday 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal

Workout of the Day Today is the day A. 1 Rep Max Close Grip Bench Press B. 50x Honest Push Ups C. 150x ab mat sit ups Information Kids will be on this Saturday for the Christmas party and the last session of the year. Sign up to the CFG newsletter. More news coming soon. Holiday Opening Hours Friday 23rd December - Close at 15:00 Saturday 24th December - Open as normal Sunday 25th - Closed Monday 26th - Closed Tuesday 27th - Open as normal Wednesday 28th - Open as normal Thursday 29th - Open as normal Friday 30th - Close 15:00 Saturday 31st - Closed Sunday 1st - Closed Monday 2nd - Closed Tuesday 3rd - Open as normal

Workout of the Day "12 Days of Christmas" 1 x Wall Climb 2x Pistols 3x Burpees 4x Static Lunges 5x Wall Ball Shots 6x TTB 7xAir squats 8x RKBS 32/24 9x Box Jumps 10x Pull Ups 11x Push Ups 12(00)m Run On the first day of Christmas my trainers gave to me: 1 wall climb On the second day of Christmas my trainers gave to me: 1 wall climb, 2 pistols On the third day of Christmas my trainers gave to me: 1 wall climb, 2 pistols, 3 burpees... Information Kids, Weightlifting and Girls WOD will all be off this week due to the Christmas party. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars tonight, the 16th December. The gym will be closed from 15:00 today to facilitate preparations for merriment. Tickets are still available for purchase - get involved.