Workout of the Day In teams of 3: 3x synchro burpees 150x Wall Ball throws 20/14lbs 120x American Swings 32/24kg 90x Box Jump Overs 60x Pull Ups 30x Hang Power Cleans 70/42.5kg Every time you break/switch complete 3 synchro burpees https://www.youtube.com/watch?v=xmPSrcxHgRU Information Weightlifting will be off this week Kids is ON this weekend, despite previous posts to the contrary Girls WOD will be on this Saturday at the same time as kids Flexibility is on this Sunday at 10am 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 1-1-1-1-1 Overhead Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat Information Weightlifting will be off this week Kids is ON this weekend, despite previous posts to the contrary Girls WOD will be on this Saturday at the same time as kids Flexibility is on this Sunday at 10am 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 Complete as many rounds as possible in 20 minutes of: 10x L pull-ups 10x handstand push-ups 20x reverse hyperextensions Scaling options will be made available https://www.youtube.com/watch?v=gGSIQ0JQ5BM Information Weightlifting will be off this week Kids is off this weekend Girls WOD will be on this Saturday at the same time as kids Flexibility is on this Sunday at 10am 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 3 Rounds of: In 3 minutes: Row 500m 15x Burpees Max Muscle Ups Rest 3 Minutes Muscle ups may be ring or bar depending on class logistics. Scale as required. https://www.youtube.com/watch?time_continue=1&v=R3tzTmzisk4 Information Weightlifting will be off this  Saturday as well as all next week Kids is on this Saturday and we are continuing our popular teens program at 11.15 Girls WOD will be on this Saturday at the same time as kids Flexibility is on this Sunday at 10am Standby for some big changes at CFG…

Workout of the Day 5x 5 Deadlifts (Compare to 01/02/16) Information Weightlifting will be off this Thursday and Saturday as well as next week Kids is on this Saturday and we are continuing our popular teens program at 11.15 Girls WOD will be on this Saturday at the same time as kids Flexibility is on this Sunday at 10am Standby for some big changes at CFG…

Workout of the Day 1-1-1-1-1-1-1 Clean and Jerk https://www.youtube.com/watch?v=PsiO8lZTU2I Information Weightlifting will be off this Thursday and Saturday Kids is on this Saturday and we are continuing our popular teens program at 11.15 Girls WOD will be on this Saturday at the same time as kids Flexibility is on this Sunday at 10am Standby for some big changes at CFG…

Workout of the Day A. Pull up tech and progressions - strict, kipping, butterfly B. Death by Pull Ups On a continuous running clock: Minute 1 - 1 Pull Up Minute 2 - 2 Pull Ups Minute 3 - 3 Pull Ups Minute 4 - 4 Pull Ups Etc... To failure Any pull up variation may be used. Scaling options are available as required. Information Kids is on this Saturday and we are continuing our popular teens program at 11.15 Girls WOD will be on this Saturday at the same time as kids Flexibility is on this Sunday at 10am Standby for some big changes at CFG...

Workout of the Day "Maupin" 4RFT Run 800m 49 Push Ups 49 Sit Ups 49 Air Squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois. He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members. Posted from my phone as I have no internet at present. This page will update tomorrow.

Workout of the Day 3RFT: 20x ring dips 20x chest-to-bar pull-ups 10x kettlebell Turkish get-ups, 32/24kg Weightlifting with Colette  is off this weekend. Kids is off this Saturday but we’re back to normal in a fortnight. Girls WOD will be on this Saturday Flexibility is on this Sunday at 10am

Workout of the Day For Time: Row 2km This is a fairly uncommon opportunity to have your rowing technique rebuilt from the ground up as well as to set a benchmark score on a demanding distance row. Most gyms assume capacity in the row and never coach it beyond fixing the weird stuff - we will get into this properly. Get involved. Weightlifting is on tonight with Colette at 19.30 but is off this weekend. Kids is off this Saturday but we’re back to normal in a fortnight. Girls WOD will be on this Saturday