Workout of the Day A. 1RM Bench B. 12 Min AMRAP 20x TTB 50x DUs (Scale to 10 attempts and 40 singles) Information Weightlifting is on with Colette at 19.30 on Thursday. Make use of her knowledge before the Open gets underway Kids is back this Saturday at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg The first Open WOD (16.1) will go down this Friday with repeats over the weekend and throughout Monday. There will be a “Friday Night Lights” event with some of CFG’s finest going head to head and weekend sessions will feature the delicious artisan coffee from Copper Black. Make sure that you are a part of the year’s biggest event – the Open. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. Every year around this time, everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said that if we are the largest team in Europe for the fourth year in a row they will make us exclusive, limited edition, can’t get them [...]

Workout of the Day A. The snatch balance B. For Time: 10-1 Reps Power Snatch 35/25kg OTB Burpees Information Weightlifting is on with Colette at 19.30 tonight. Make use of her knowledge before the Open gets underway Kids is back this Saturday at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg The first Open WOD (16.1) will go down this Friday with repeats over the weekend and throughout Monday. There will be a "Friday Night Lights" event with some of CFG's finest going head to head and weekend sessions will feature the delicious artisan coffee from Copper Black. Make sure that you are a part of the year's biggest event - the Open. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. Every year around this time, everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said that if we are the largest team in Europe for the fourth year in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. At the [...]

Workout of the Day 3-3-3-3-3 Clean and Jerk Thanks to everyone who came along to the Community Shield event on Saturday. We will try to host these events throughout the year so stay tuned for the next one. Information Weightlifting is on with Colette at 19.30 tomorrow evening. Make use of her knowledge before the Open gets underway Kids is back this Saturday at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. Every year around this time, everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said that if we are the largest team in Europe for the fourth year in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. At the time of writing we have 136 people registered to the team!! This makes us the largest team in Europe and the only European team in the top 10 worldwide (4th place) – only 77 names to go to beat last year’s numbers. We will be [...]

Workout of the Day Bring a Friend Friday – Today is the Final BAFF until after the Open 5 RFT 30x Double-unders (Sc- 10 attempts + 20 singles) 15x Wall Ball Throws 20/14lb 10x Burpees Run 400m 30 Minute Cap Information Weightlifting is on with Colette at 10.00 tomorrow morning. Make use of her knowledge before the Open gets underway Kids is back this Saturday at 11.15 with Cat and Ross “The Strength” McNie Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep – opening up the shoulder joint and improving the overhead position The CFG Community Shield event is on Tomorrow at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. Every year around this time, everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said that [...]

Workout of the Day A. 3-3-3-3-3 Deficit DL Stand on 10kg plates to create a 2" deficit. If your lumbar spine is rounding at all; the weight is too heavy and you are not safe. Stop. Decrease the load. B. Score max unbroken Russian swings 32/24kg 0-20 - Noob 40 - Average 60 - Good 80 - Advanced 100 - Elite Information The CFG Spartans Weightlifting Club is on tonight at 19.30 and at 10.00 on Saturday. Kids is back this Saturday at 11.15 with Laura, Cat and Ross “The Strength” McNie. Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep – opening up the shoulder joint and improving the overhead position The next CFG Community Shield event will be this Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. Every year around this time, everyone who is a member at CFG takes part in this massive competition [...]

Workout of the Day For Time: "Partner Partitioned Jackie" Partner 1: Row 1000m Partner 2: 50 Thrusters 20/15kg Partner 1: 30 Pull Ups Partner 2: Row 1000m Partner 1: 50 Thrusters 20/15kg Partner 2: 30 Pull Ups (Solo athletes complete 'Jackie') Information The CFG Spartans Weightlifting Club is on tomorrow night at 19.30 and at 10.00 on Saturday. Kids is back this Saturday at 11.15 with Laura, Cat and Ross “The Strength” McNie for a special birthday party edition. Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep – opening up the shoulder joint and improving the overhead position The next CFG Community Shield event will be this Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. Every year around this time, everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a [...]

Workout of the Day AMRAP10 30x double-unders 10x Power cleans 50/35kg Information The CFG Spartans Weightlifting Club is on tonight and Thursday with Colette at 19.30. Fiona Mckay of the Spartans WLC finished 2nd in the Under 14’s division in the 63kg+ class at the Scottish Scools comp this weekend – well done Fiona, all that hard work paying off. #wearecfg Kids is back this Saturday at 11.15 with Laura, Cat and Ross “The Strength” McNie Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep – opening up the shoulder joint and improving the overhead position The next CFG Community Shield event will be this Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. Every year around this time, everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in [...]

Workout of the Day A. 1RM Strict Press B. 1RM Push Press C. 1RM Jerk (push or split) Extra credit: 3x 16 Bamboo Bar presses Information The CFG Spartans Weightlifting Club is on this Tuesday and Thursday with Colette at 19.30. Fiona Mckay of the Spartans WLC finished 2nd in the Under 14's division in the 63kg+ class - well done Fiona, all that hard work paying off. #wearecfg Kids is back this Saturday at 11.15 with Laura, Cat and Ross “The Strength” McNie Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep – opening up the shoulder joint and improving the overhead position The next CFG Community Shield event will be this Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. Every year around this time, everyone who is a member at CFG takes part in this massive competition and it has helped to [...]

Workout of the Day Unsupervised, but suggested: get together with a group of buddies and give this a go. For Time: Run 400m 30x Deadlifts @80/50kg Run 800m 20x Deadlifts @100/65kg Run 1200m 10x Deadlifts @120/80kg A marathon runner can have extraordinary capacity in the domain of cardio vascular enduarance, a powerlifter can have extraordinary capacity in the domain of strength. However, the specific training that they require to deliver this capacity compartmentalises these domains from one another and precludes development outside of their chosen specialisms. When asked to perform a combination of the two domains listed in the WOD above the specialist athlete will lose capacity in both. CrossFit prepares the would be athlete for any physical task without significantly compromising capacity in any single domain. #wearecfg

Workout of the Day Bring a Friend Friday - Next Friday will be the Final BAFF until after the Open AMRAP30 - One point per rep 50 Air Squats 50 Push Presses 20/15kg 50 American KBS 24/16kg 50 Box Jumps 50 TTB 50 Wall Ball Shots 20/14lbs 400m Run Information Weightlifting is on with Colette at 10.00 this Saturday Morning. Kids is back this Saturday at 11.15 with Cat and Ross “The Strength” McNie Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep – opening up the shoulder joint and improving the overhead position The next CFG Community Shield event will be on Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. Every year around this time, everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a [...]