Workout of the Day A. 3x 5 back squat. B. 3x 10 front rack split squats. C. For time: 21-15-9 goblet squats 32/24 kb swings 32/24 TTB That weekend concludes our Trainer courses to date.  Next weekend the gym will operate under normal weekend hours. Tuesday and Thursday there is a weightlifting class with Colette.  This class costs just £3 to attend and starts at 19:30.  There is no minimum or maximum standard to get involved and you do not need to be a member of CFG to participate.

Workout of the Day For time: 800m run (2 block runs) 50 double-unders 40 thrusters 20/15kg bar 30 pull-ups 20 burpees over the bar 10 strict handstand press ups (or decline press-ups) 20 burpees over the bar 30 pull-ups 40 thrusters 20/15kg bar 50 double-unders 800m run (2 block runs) 30min time cap. This workout is also being programmed by Gary Wilson, affiliate owner of Crossfit Enniskillen.  We will post their scoreboard to the member's Facebook page for you to see their times.  We hope to make this an ongoing theme between the two gyms and look forward to a bit of friendly competition! This weekend the gym is closed due to the CrossFit Kids Seminar, we apologise for any inconvenience caused.

Workout of the Day A. 1RM bench press - future method B. 3x8 close grip bench press C. 3x 20/10/10 partner leg throwdown D. In teams: ski 3000m for time, change every 300m. Bro-sesh on a Thursday!  WTF!?  Tomorrow we will be posting the same WOD as our good friend Gary Wilson at Crossfit Enniskillen. This weekend the gym is closed for CrossFit Kids Trainer Seminar, apologies for any inconvenience caused.  

Workout of the Day 3 individually timed rounds: 300/260m row 7-5-3 thrusters 50/35 over the bar burpees Thursday 19:30 there is a weightlifting class with Scottish record holder Colette, this costs £3 and you do not need to be a member of CFG to attend. Saturday and Sunday the gym is closed due to the Crossfit Kids seminar.  We apologise for any inconvenience caused.

Workout of the Day 1RM deadlift 3x10 stiff leg deadlift 3RFT 60 double unders 30 air squats extra credit: 100 banded good mornings Tonight there is no 19:15 class due to weightlifting on at 19:30.  This class costs just £3 and is led by Colette Will.  You do not need to be a member of CFG to attend.  This class is also available on Thursday at the same time (alongside the 19:15 WOD) This weekend the gym is closed for the CrossFit Kids seminar.  This is the last seminar we currently have on our schedule for 2015.

Workout of the Day Open Gym.  Due to the SFN Expo there is no scheduled workout, you are welcome to attend the gym and a coach will be on hand to assist you in whatever you wish to do.  There will be some suggested workouts on the board as well.  WODS will resume as normal on Tuesday,

Workout of the Day A. 1rm bench press B. 3x 8 pin press C. 4RFT 20 STOH 15 press ups 10 power cleans This weekend there is no CrossFit Kids or Girls WOD but the gym will be open and the SFN Expo and the Clydebuilt Throwdown is on!

Workout of the Day A. In teams, for time: 20x 12m farmers carry B. In teams, 12min AMRAP 12m farmers carry 8 box jump overs 12m farmers carry Max kcal    

Workout of the Day René 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees 40min timecap. To add to the confusion, this weekend there is no CrossFit Kids or Girls WOD.  However that shouldn't matter too much considering you will all be at the SECC for the SFN Expo to cheer on CFG and all the other Scottish boxes at the Clydebuilt Throwdown.  It begins at 09:45 on Saturday.

Workout of the Day Emom 15mins 1 power clean 1 hang clean 1 split jerk There was an error on yesterday's post.  There will be no Girls WOD this weekend.  We apologise for any inconvenience caused. Tonight there is weightlifting on at 19:30 with Colette Will.  This class costs just £3 to attend and you do not need to be a member of CFG to attend.