Workout of the Day AMRAP10 50x DUs 10x Back Squats 60/40kg Team Wee Calves will represent at the 06.15 class - alarms are set and promises are made. Information Weightlifting is on tomorrow night at 1930 and Saturday at 1000 Girls WOD will be on this Saturday Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment. I like the amount of questions I'm getting about this - my mum got in touch demanding answers!

Workout of the Day 1-1-1-1-1-1-1 Push Jerk Information Weightlifting is on tonight and Thursday at 19.30 Girls WOD will be on this Saturday Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.

Workout of the Day We will be operating on reduced hours today due to the holiday. Classes will run as normal at 06.15, 07.15, 10.15, 12.15 and 13.15. Doors will close at 14.15 sharp. Rhodri In teams of 4-5 5 RFT: 33x Power cleans 80/60kg 12x Tyre flips 400m run Cashout: 129 burpees divided amongst the team Time cap: 35mins If you care at all about the wider CrossFit community get involved with this. A heartbreaking loss for CF Aberdeen has left a lasting legacy of community spirit at an international level. Donate so that we can one day see an end to this kind of tragedy. ‪#‎RIPRhodri‬   Information Weightlifting is on this Tuesday and Thursday at 19.30 Girls WOD will be on this Saturday Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.

Workout of the Day For Time: 3-6-9 Hang Squat Cleans 80/55kg 15x Dips after each set https://youtu.be/VF0XQyZELo8 Information Girls WOD will be on this Saturday Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.

Workout of the Day 4x 4-minute rounds of: 15x wall ball shots 20/14lbs 30x medicine ball cleans 20/14lbs Row for max kcals Rest 3 minutes between rounds. Record kcals rowed each round as score   https://youtu.be/IPhiWw6I6CY Information Weightlifting will be on tonight at 19.30 Girls WOD will be on this Saturday Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.

Workout of the Day For time: Run 800m 20x strict press @60% of 1RM 40x TTB 20x strict press @60% of 1RM Run 800m Information Weightlifting will on tomorrow night at 19.30 Girls WOD will be on this Saturday Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.

Workout of the Day Strict press: 3-3-3-3-3-3-3 https://www.youtube.com/watch?v=wcoc5ied-ms Weightlifting will be on tonight at 19.30 Girls WOD will be on this Saturday Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.

Workout of the Day CrossFit Games Masters Qualifier Event 3 AMRAP15: 55x DUs 15x C2B 5x Hang Power Cleans 70/47kg Information Weightlifting is back on this Tuesday at 19.30 Girls WOD will be on this Saturday Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.

Workout of the Day With a continuously running clock, complete 5x thrusters every minute. From 0:00-5:00 use 32.5/25kg From 5:00-10:00 use 42.5/30kg From 10:00-15:00 use 52.5/35kg etc Continue adding 10/5kg every 5 minutes for as long as you are able. Record the total number of minutes completed. Partial rounds should also be recorded - every rep counts. Information Weightlifting will be off this Saturday Kids is ON this weekend, despite previous posts to the contrary, as is the teens program. Girls WOD will be on this Saturday at the same time as kids Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment. Reebok Tee Update The Open tee shirts were delayed slightly by some admin issues but we are now ready to take sizes. I have a spreadsheet. Please select from the following as soon as possible and let me know. Check the sizing charts on Reebok.co.uk if you aren't sure Males: XS, S, M, L, XL, 2XL Females: 2XS, XS, S, M, L

"Taylor" 4 RFT: Run 400m 5x burpee muscle-ups Scaling options will be available as always. Likewise, if you have the capacity you may scale upwards - we have a number of weight vests that may be worn during this workout. U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. Information Weightlifting will be off this week Kids is ON this weekend, despite previous posts to the contrary, as is the teens program. Girls WOD will be on this Saturday at the same time as kids Flexibility is on this Sunday at 10am - Khi has some of the best movement patterns in the gym for the 9 foundational movements - learn from the master. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment. Reebok Tee Update The tee shirts were delayed slightly by some admin issues but we are now ready to take sizes. I have a spreadsheet. Please select from the following as soon as possible and let me know Males: XS, S, M, L, XL, 2XL Females: 2XS, XS, S, M, L