Workout of the Day 1-1-1-1-1-1-1 Split Jerk Information CrossFit Kids is on with the usual gang this weekend including Laura back from her injury! Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is off this Saturday at 10.00 CFG Team Classic Tonight is the big reveal. Prepare yourselves for something special. I love your enthusiastic guesswork but I cannot tell you what the workout is. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Place your order at the desk and we can take both cash and card payments. The order needs to go in soon so please don’t delay. Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Thursday 22nd September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day 20 Min alternating EMOM of: A. Burpees 15/12 B. 15m Shuttle Sprints (Hand to floor) 12/8 C. 45s Max Kcal Row D. 60s Rest Declare scaling and use total kcals rowed for scoring. Information CrossFit Kids is on with the usual gang this weekend including Laura back from her injury! Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is off this Saturday at 10.00 CFG Team Classic This week’s workout will not be released until Thursday evening. Prepare yourselves for something special. I love your enthusiastic guesswork but I cannot tell you what the workout is. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Place your order at the desk and we can take both cash and card payments. The order needs to go in soon so please don’t delay. Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Thursday 22nd September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day 21-15-9 Deadlifts 145/95kg High Box Jumps 30/24″ Compare to 01/03/2016 https://www.youtube.com/watch?v=S7YKC-QToIQ Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be on this Saturday at the same time as Kids. CFG Team Classic This week’s workout will not be released until Thursday evening. Prepare yourselves for something special. I love your enthusiastic guesswork but I cannot tell you what the workout is. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Place your order at the desk. The order needs to go in soon so please don't delay. Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Thursday 22nd September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day 2RM Back Squat Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be on this Saturday at the same time as Kids. CFG Team Classic Today is the official date for completion of workout 2. You may continue to submit scores until Monday Midnight. Just by participating you are able to accrue 50 points for your team, so don’t let them down by not getting involved. This week's workout will not be released until Thursday evening. Prepare yourselves for something special. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Place your order at the desk Important Dates Open WODs: WOD 1: Closed WOD 2: Final day WOD 3: Thursday 22nd September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be on this Saturday at the same time as Kids. CFG Team Classic Workout 2 has been released: You can complete the workout any time between now and Monday evening provided that you have a buddy to judge you. Scorecards can be found here Friday Night (And Morning) Lights  We'll have some exciting head to head competition today with Ben Farrell, John Fitzpatrick and Greg Mcclure representing for their teams at 06.30ish and Sarah Allan, Fraser Middleton and Steph Campbell throwing down at 18.30ish. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Place your order at the desk Important Dates Open WODs: WOD 1: Closed WOD 2: Open now WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016 Edit

Workout of the Day 10x 80m shuttle sprints For each sprint, run 10m out, 10m back, 20m out, 20m back, 10m out, 10m back. One foot over the line each time. If times drop by more than 10 seconds with full rest, drop to 6 sets Rest as required between efforts. Record your best and worst efforts. Scaling 6x 60m shuttle sprints For each sprint, run 20m out, 20m back, 20m out. One foot over the line each time. If reading this from your bed and you think it looks dull, get up immediately. This will be a very demanding test of your capacity for generating speed and power consistently across a repeated task. It will be emotional and you need it in your life. Injured athletes will have a row sprint test to complete. Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be on this Saturday at the same time as Kids. CFG Team Classic Workout 2 has been released: You can complete the workout any time between now and next Monday provided that you have a buddy to judge you. It will run as the WOD on Friday. Scorecards can be found here Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Important Dates Open WODs: WOD 1: Closed WOD 2: Open now WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day AMRAP30 In Teams (Divide work evenly): 30x Axle Bar DL 90/60kg 30x High Box jumps 30/24" 30x Heavy American Swings 32/24kg 30x Burpees (This is an example of the rep scheme for a team of 3 - add 10 reps per additional team member) Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be on this Saturday at the same time as Kids. CFG Team Classic Workout 2 has been released: You can complete the workout any time between now and next Monday provided that you have a buddy to judge you. It will run as the WOD on Friday. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Important Dates Open WODs: WOD 1: Closed WOD 2: Open now WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day AMRAP5 Rowing for Kcals AMRAP5 Push press reps 50/35kg Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be on this Saturday at the same time as Kids. CFG Team Classic Workout 2 has been released: You can complete the workout any time between now and next Monday provided that you have a buddy to judge you. It will run as the WOD on Friday. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Important Dates Open WODs: WOD 1: Closed WOD 2: Open now WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016  

Workout of the Day 1-1-1-1-1-1-1 Hang Power Clean Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be on this Saturday at the same time as Kids. CFG Team Classic Today is the official date for completion of workout 1. You may continue to submit scores tonight at 2100. Just by participating you are able to accrue 50 points for your team, so don’t let them down by not getting involved. Any problems with injury, illness or absence: let me know. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Important Dates Open WODs: WOD 1: Score Submission closes tonight at 2100 WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be on this Saturday at the same time as Kids. CFG Team Classic Today is the official date for completion of workout 1. You may continue to submit scores until Monday Midnight. Just by participating you are able to accrue 50 points for your team, so don't let them down by not getting involved. Tee Shirts Tee shirt designs have been finalised and we will be taking orders from today. Important Dates Open WODs: WOD 1: Open now WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016