A. Working in pairs, accumulate time in an 'L' Hold on the rings: Beginners - up to 60secs Intermediate - 2 minutes Advanced - 3 attempts at max B. 1200m Run 9 Thrusters 50/35kg 800m Run 15 Thrusters 50/35kg 400m Run 21 Thrusters 50/35kg Olympic Lifting will be on again tomorrow night at 20.00: Keep losing the bar in front on your snatch? Always spilling the bar out of the clean in the receiving position? Can't quite get the second pull moving vertically? Come and find out why -  £6 a head, all are welcome. Jonny's mobility class will run instead of the 19.15 WOD on Thursday once again.

A. Snatch Grip Deadlift 5x3 (This is 5 working sets of 3, not a max effort) B. Helen (This is a max effort) 3 RFT: 400m Sprint 21 Kettlebell Swings 24/16kg 12 Pull Ups C. Immediately following Helen, 2min max double unders. We are planning to host a Christmas WOD/ End of Paleo Throwdown/ Light refreshment session, on the 8th of December from around 5pm, so you can cancel all the boring stuff you've been invited to and only accepted in case nothing cool happened at CFG. As if. Girls WOD is on this Saturday at 11am Team WOD will run under the watchful eyes of Jonny Kilpatrick on Sunday at 11am

5 Rounds for time with MANDATORY 1 Minute rest period between rounds.  5x Hang Cleans (70/50) 7x Box Jumps (24/20) There is no 19.15 WOD tonight: Jonny will be blowing minds and releasing tissues at the ever popular mobility session. Watch your back K-Starr. The class costs only £3 and is open to all, including non-members. Girls WOD is on. Saturday - 11am Team WOD is also on. Sunday 11am

"Fight Gone Bad" (Sort of) Move from each station after a minute. The five movements make up a five-minute round after which there is a one minute break. Repeat for a total of 3 rounds. Wall-ball: 20 pound ball, 10 ft target. (Reps) Kettlebell Swings: 24/16kg (Reps) Box Jump: 20" box (Reps) Push-press: 20/15kg (Reps) Row: calories (Calories) The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. There will be no 19.15 WOD tomorrow night. Instead Jonny will be running another  mobility class which is open to all and useful to all. At only £3 for the session the class is worth every penny.

5x5 Low Bar Back Squat 5x Rounds: 1 Minute Max Effort Double Unders Rest 30 Seconds Tonight - 8pm is Olympic lifting with Ray, cost is just £6 to have your lifting technique worked on by the best in Scotland. Skills include snatch, clean, jerk and squatting. Open to all. Thursday - There will be no 19.15 WOD. Jonny will be running a mobility class designed to aid your movement, improve joint health and maximise performance in your WODs. £3 per person. Open to all. Saturday - 11am is Girls WOD Sunday - 11am is team WOD

"JT" For Time: 21-15-9 Handstand Push Ups Ring Dips Push Ups There is no 19.15 WOD tonight.  Instead Jonny is having a mobility class which you are all welcome to attend.  It runs for the full hour, includes some awesome music and is well worth a visit.  Open to members and non-members alike and costs just £3 per head. Girls WOD will go ahead on Saturday at 11am: anyone who is not a girl should be gone by then; we shouldn't have to ask you to leave. Team WOD will be on with Jonny on Sunday at 11am. Feel free to bung him some Movember cash for cardio: he loves it.

For Time: Row 1000m 15 - 10 - 5 Power Cleans (62.5/42.5) & Ring Dips Regrettably we may have to cancel Saturday morning's WOD times due to staff training - watch this space. Team WOD will be on as normal on Sunday. The DWF qualifiers are looming ever closer. There is still some time left to get a T-shirt order in to support your team and look like a BAMF doing it. Do not hesitate to sign up for the B team qualifiers: two separate comps will run allowing scaled and unscaled competitors to battle for supremacy in a fun and supportive atmosphere.

A. Snatch technique Position drills  B. (Power) Isabel 30x Power snatch for time This should be scaled appropriately. I can't stress this enough. There is no 19.15 WOD today. Jonny Kilpatrick of Physio Effect will be running a mobility session at this time every Thursday from now on. Get your name down for a  DWF tee shirt ASAP. The order will be going in tomorrow. We'll check Facebook, e-mail, texts and the whiteboards prior to ordering and if it's not in by then, you'll miss out. Also, sign up to the B team qualifiers, programming is being finalised for the day and all will have a chance to experience the atmosphere of a real competition. Steph Dekker will be running her strength for female athletes class on Sunday morning at 09.30 and team WOD will commence at 11am.

"Fight Gone Bad" (Sort of) Move from each station after a minute. The five movements make up a five-minute round after which there is a one minute break. Repeat for a total of 3 rounds. Wall-ball: 20 pound ball, 10 ft target. (Reps) Kettlebell Swings: 24/16kg (Reps) Box Jump: 20" box (Reps) Push-press: 20/15kg (Reps) Row: calories (Calories) The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. Standards for those interested: Intermediate: M 250 F 200 Advanced: M 300 F 265 Elite: M 400 F 350 Divided We Fall: Team B Qualifiers 21st Oct Sign up with a coach for the DWF qualifiers on the 21st. All are welcome to compete: The WODs will get progressively more technically and physically demanding as the day goes on but all will be able to take part to a greater or lesser extent. If you are injured there will be scaling options but you won't be eligible for team selection if you scale. Graphic artist and Parkour Ninja Omercan Cirit has produced a design for a limited edition DWF Tee Shirt: place your order on the whiteboard - all profits support the team on their way to Swansea. Anyone travelling to Swansea should get a shirt to be a part of CFG's "Big Red Wall".

C. Max Double Unders Unbroken(3x attempts) B. 3-3-3 Overhead Squat C. Run 800m 3-6-9 Thrusters 62.5/42.5 TTB/K2E Run 800m Olympic Lifting is on tonight with Ray, Haris and Colette to refine your technique in the Olympic Lifts. Anyone taking part in the qualifiers for DWF would greatly benefit from these sessions. Please register your interest for the limited edition CFG Divided We Fall T-shirt in the box.