Workout of the Day For time: 1000m row 30 box jump overs 30 wallballs 30 kb swings 2x block runs 30 pull-ups 30 wallballs 30 box jump overs Saturday 11.15 is Girls WOD and CrossFit Kids.

Workout of the Day Teams: 30min AMRAP 60s max distance row Zercher carry yoke 120/70 there and back - large teams (5+) add 200m run

Workout of the Day For Time: 21-15-9 OHS 50/35kg 30-25-20 Chest to Bar Tonight there is a flexibility class with Khi at 18.15.  This happens alongside the regular WOD and costs £4 to attend. Thursday there is weightlifting at 19.30. Saturday is CrossFit Kids and Girls WOD at 11.15.

Workout of the Day 5 rounds for time: 30 double unders 12 deadlifts 100/60 Tonight - 19.30 there is weightlifting with Colette Will. This class costs just £3 and will last an hour. You do not need to be a member of the gym to attend and it is suitable for all ages and experience levels. It is also available at the same time on Thursday. Wednesday - 18.15 there is a class dedicated to stretching and mobility with Khi. This class lasts an hour and will run alongside the regular WOD. It costs £4. With the rowing seminar completed there will be a few more rowing workouts in the programming. Be sure to make it along. We are keen to practice our coaching and pass on our knowledge so will be high value classes. Saturday - CrossFit Kids and girls WOD will start at 11.15.

Workout of the Day 3 rounds for time: 5 power cleans 80/50 10 front squats 80/50 15 burpees Tuesday there is no 19.15 WOD weightlifting will run in it's place (at 19.30.)  This class is available to non-members and costs just £3 to attend.  It also runs on Thursday at 19.30 alongside a regular WOD. Wednesday is a flexibility class with Khi, this will work on your movement restrictions that prevent you holding the bar comfortably on your back or reaching depth in an overhead squat.  Class costs £4 and runs alongside the 18.15 WOD. Saturday is CrossFit Kids and Girls WOD at 11.15.

Workout of the Day A. 1RM push press B. 20-15-10 push jerk C. 8RM strict pull-up D. 3x15 straight arm lat pull down E. 100 banded face pulls

Workout of the Day 3min max double unders straight into 5 rounds for time: 20 wallballs 20 kb swings 20 box jumps Tonight there is weightlifting on at 19.30.   This class is available to everyone, you do not need to be a member of CFG to attend. Saturday CFG is closed due to us hosting the CrossFit Rowing seminar.  This means CrossFit Kids will be moved to 11.15 on Sunday.

Workout of the Day 10min AMRAP 10 hang power snatch 35/25kg 15 toes to bar Tonight there is a flexibility class and a WOD at 18.15.  The flexibility class costs £4. Thursday 19.30 is weightlifting with Colette in Arch2.  This costs £3 per person and you do not need to be a member of CFG to attend. Saturday the gym is closed.  CrossFit Kids will be on at 11.15 on Sunday.

Workout of the Day For time: Jackie 1000m row 50 thrusters 20/15kg 30 pull-ups Tuesday and Thursday weightlifting will be on at 19.30 rather than 19.15.  This costs £3 to attend and you do not need to be a member of CFG to attend. This weekend the gym will be closed on Saturday.  CF Kids will be on at 11.15 on Sunday.

Workout of the Day Rhodri In teams of 4-5 5 rounds for time 33 power cleans 80/60 12 tryre flips block run cashout: 129 burpees Time cap: 35mins   If you care at all about the wider CrossFit community get involved with this. A heartbreaking loss for CF Aberdeen has left a lasting legacy of community spirit at an international level. Donate so that we can one day see an end to this kind of tragedy. ‪#‎RIPRhodri‬ Week Ahead Weightlifting will run on Tuesday and Thursday at 19.15.  It costs just £3 to attend and you do not need to be a member of CFG to attend.  There is no WOD on Tuesday at this time. Mobility class will run on Wednesday at 18.15.  This will be ran by Khi and will cost just £4 to attend or £15 for 4 classes.  This is the conjugate rest day and is the perfect class to aid recovery and improve range of motion. Saturday - the gym is closed due to the CF Rowing seminar. Sunday - CrossFit Kids will run at 11.15.