Workout of the Day 30 Minutes As a team (pairs or threes) Max kcal ski Sled Pull (forward) 50/30kg 10 box step ups with KBs in Front Rack (5R/5L) 2x24/2x16kg Sled Drag (Backwards) 50/30kg Max Burpees Athlete 1 begins on ski, Athlete 2 on the sled pull, Athlete 3 on max burpees. All athletes rotate as Athlete 2 completes the sled drag. Athlete 1 to sled pull, Athlete 2 to burpees, Athlete 3 to ski etc. Solo athletes complete 40kcal per round before advancing. Holiday Opening Hours Thursday 31st December: 07.15 – 13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored

Workout of the Day A. OHS Practice B. 5RFT Run 200m 20 Wall Ball Shots (Heavy)   Information Weightlifting with Colette will be on tonight at 19.30. The CrossFit Games Open kicks off in 2 months time - it is in your very best interests to get fully skilled up in the snatch and clean and jerk before then. There will be no Kids or Flexibility classes this weekend as they have finished up until the New Year – keep an eye out for their return in January. Holiday Opening Hours Tuesday 29th December: 07.15 Open, then Normal Operating Hours Wednesday 30th December: 07.15 Open, then Normal Operating Hours Thursday 31st December: 07.15 - 13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored

Workout of the Day "Grace" For Time: 30x GTOH 62/43kg Snatching is not permitted as a variant for GTOH today Holiday Opening Hours Monday 28th December: Normal Operating Hours Tuesday 29th December: Normal Operating Hours Wednesday 30th December: Normal Operating Hours Thursday 31st December: 06.00-13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored  

Workout of the Day "Murph" Run 1 mile 100x Pull ups 200x Press ups 300x Air Squats Run 1 mile No cap. Get it finished. Scale as required. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor'. Information Remember that the draw for the Christmas prizes will be announced tonight. These will be announced here and on Facebook too. Prizes: Reebok CrossFit Nano 5.0s Physio Effect Treatment Voucher Purepharma Stack 1 Month of Free Unlimited Membership Free Personal Training Session - your choice of coach "Gary, Tank Commander" Tickets donated by Jacqueline Elder £100 spending money donated by LM Engineering 3L Snow Leopard Vodka Christmas Hours These are the hours we’ll be open over the Holidays. This is our website. These are the hours you want to e-mail us about. Thursday 24th December: 06.00-13.15 Friday 25th December: Closed Saturday 26th December: Closed Sunday 27th December: Closed Monday 28th December: Normal Operating Hours Tuesday 29th December: Normal Operating Hours Wednesday 30th December: Normal Operating Hours Thursday 31st December: 06.00-13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored

Workout of the Day You will be in the sacred hallows of Arch 2 today for the following: A. AMRAP10 In teams of 3, conga style: 1x Rope Climb 15' 5x BBJOs Max Kcal Ski (Athlete 1 completes climb and BBJOs before athlete 2 is released to the rope, athlete 2 relieves athlete 1 from the Ski erg as athlete 3 is released to the rope. 1 athlete rests at all times.) Rest 5 Minutes B. AMRAP10 In teams of 3, conga style: 15x Wall Ball Shots 20/14 10'/9' Max Reps Stone to Shoulder Information There will be no Kids or Flexibility classes this weekend as they have finished up until the New Year – keep an eye out for their return. Remember that the draw for the Christmas prizes will be announced on Christmas Eve. These will be announced here and on Facebook too. Christmas Hours These are the hours we'll be open over the Holidays. This is our website. These are the hours you want to e-mail us about. Thursday 24th December: 06.00-13.15 Friday 25th December: Closed Saturday 26th December: Closed Sunday 27th December: Closed Monday 28th December: Normal Operating Hours Tuesday 29th December: Normal Operating Hours Wednesday 30th December: Normal Operating Hours Thursday 31st December: 06.00-13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored

Workout of the Day For Time: 30x DUs 25x DL @80/60kg 400m Run 30x DUs 20x DL @80/60kg 400m Run 30x DUs 15x DL @80/60kg 400m Run 30x DUs 10x DL @80/60kg 400m Run 20 Minute Cap Information Weightlifting with Colette is on tonight but not on Thursday as it is Christmas Eve - you can take a night off. Remember that the draw for the Christmas prizes will be announced on Christmas Eve. These will be announced here and on Facebook too. Christmas Hours Thursday 24th December: 06.00-13.15 Friday 25th December: Closed Saturday 26th December: Closed Sunday 27th December: Closed Monday 28th December: Normal Operating Hours Tuesday 29th December: Normal Operating Hours Wednesday 30th December: Normal Operating Hours Thursday 31st December: 06.00-13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored

Workout of the Day 14.2 From 0:00-3:00    2 rounds of:    10 overhead squats 43/29kg    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats 43/29kg    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats 43/29kg    14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds Information Weightlifting with Colette will be on tomorrow but not on Thursday as it is Christmas Eve. There will be no Kids or Flexibility classes this weekend as they have finished up until the New Year – keep an eye out for their return. Remember that the draw for the Christmas prizes will be announced on Christmas Eve. These will be announced here and on Facebook too. Christmas Hours Thursday 24th December: 06.00-13.15 Friday 25th December: Closed Saturday 26th December: Closed Sunday 27th December: Closed Monday 28th December: Normal Operating Hours Tuesday 29th December: Normal Operating Hours Wednesday 30th December: Normal Operating Hours Thursday 31st December: 06.00-13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored

Workout of the Day In pairs, for time: 100 Front Squats 50/30kg 80 Push Ups 60 Box Jump Overs 20" 2x 500m Ski/ Row 2x 500m Row/Ski 30 Burpees 200m Run Divide the work however you like. Image Credit to Louise Mather @ nomiddlename.co.uk Information Weightlifting with Colette will be on this Saturday morning. Colette has created a team of highly skilled competitive lifters in less than 6 months. If you want to enjoy the same success in your Weightlifting as the CFG Spartans WLC, this is where you get started. There will be no Kids or Flexibility classes this weekend as they have finished up until the New Year – keep an eye out for their return in January. Remember that the draw for the Christmas prizes will be announced on Christmas Eve. These will be announced here and on Facebook too. Christmas Hours Thursday 24th December: 06.00-13.15 Friday 25th December: Closed Saturday 26th December: Closed Sunday 27th December: Closed Monday 28th December: Normal Operating Hours Tuesday 29th December: Normal Operating Hours Wednesday 30th December: Normal Operating Hours Thursday 31st December: 06.00-13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored

Workout of the Day "Nicole" AMRAP 20 Run 400m Max Unbroken Pull Ups (set terminates on releasing the bar) (Note both number of rounds and total number of pull ups) Scaling advice will be offered by the training staff Upon arriving uncharacteristically late; Jamie was torn to shreds by the other competitors. Information Weightlifting with Colette will be on tonight at 19.30 and at 10.00 on Saturday morning. Colette has created a team of highly skilled competitive lifters in less than 6 months. If you want to enjoy the same success in your Weightlifting as the CFG Spartans WLC, this is where you get started. There will be no Kids or Flexibility classes this weekend as they have finished up until the New Year – keep an eye out for their return in January. Remember that the draw for the Christmas prizes will be announced on Christmas Eve. These will be announced here and on Facebook too. Christmas Hours Thursday 24th December: 06.00-13.15 Friday 25th December: Closed Saturday 26th December: Closed Sunday 27th December: Closed Monday 28th December: Normal Operating Hours Tuesday 29th December: Normal Operating Hours Wednesday 30th December: Normal Operating Hours Thursday 31st December: 06.00-13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored  

Workout of the Day 'FGB Strongman Style' 3x rounds 1 Minute Heavy Wall Ball Throws 25/20lbs 1 Minute Overhand Axle Bar Deadlifts 70/50kg 1 Minute Max Burpees to a Plate 1 Minute Max double KB swings 24/16kg per hand 1 Minute Max Kcal Ski 1 Minute Max Rest The clock does not reset or stop between exercises. On call of "rotate," athletes immediately move to the next station. Each repetition is awarded a single point except on the ski erg, where each calorie is considered a point. You don't score the rest period. Obvy. Keep a running total of all reps until the rest and write them up on the board before getting involved with the next round. Aim to match or exceed your score each round. Scale as appropriate. https://www.youtube.com/watch?v=Yr3SZl1KYjs Information Weightlifting with Colette will be on tonight and Thursday at 19.30 – this class is predominantly skills based so the volume and intensity is low enough that you could attend even if you have already completed a workout. Get involved. There will be no Kids or Flexibility classes this weekend as they have finished up until the New Year – keep an eye out for their return in January. Remember that the draw for the Christmas prizes will be announced on Christmas Eve. These will be announced here and on Facebook too. Christmas Hours Thursday 24th December: 06.00-13.15 Friday 25th December: Closed Saturday 26th December: Closed Sunday 27th December: Closed Monday 28th December: Normal Operating Hours Tuesday 29th December: Normal Operating Hours Wednesday 30th December: Normal Operating [...]