Workout of the Day A. 3RM wide grip bench press -if you are new to the big lifts try a 5x5 instead and focus on form under load B. 3x 10 ring press ups and 30 banded pushdowns C. 90s max wallballs, 90s rest, 60s max wallballs, 60s rest, 30s max wallballs, 30s rest, 90s max wallballs

Workout of the Day 3min AMRAP 4x yoke carry (heavy) max stone to shoulder 60/40 Try 2-3 times depending on class size. Today there is no 18.15 class, flexibility is on instead and will focus on chest and back.  There is a WOD and weightlifting on at 19.15. This weekend is Fundamentals.  The course is almost full, if anyone wants to join please get in touch ASAP. Saturday 10.00 - weightlifting. 11.15 - girls WOD and CrossFit Kids. So young and so small

Workout of the Day (Power) Elizabeth 21-15-9 power cleans ring dips Tomorrow there is no 18.15 WOD.  A flexibility class is on instead.  This will move to Wednesdays after this week and will not interfere with the WODs, it is just this week during the transition that the WOD is cancelled.  The flexibility class will cover chest and back and costs just £4 to attend or £15 for 4 weeks of classes.  Consider this a must if you struggle to get depth in a squat, can't do an overhead squat or a pistol without weightlifting shoes. Thursday also has a weightlifting class at 19.15 with Colette Will.  This class is £3 and non-members are welcome to attend. This weekend is the Fundamentals.  If you know anyone that wants to join, spaces are extremely limited. Colette smashing 15.5

Workout of the Day A. 60s max strict pull-ups, rest 60s, 60s max double unders, rest 60s. 3 rounds B. For time: 800m run then 3 rounds: 5 wall climbs (with push up at the bottom of each rep) 15 chest to bar then 800m run Tonight there is weightlifting on at 19.15.  This takes the place of the WOD, it costs just £3 to attend and you do not need to be a member of CFG to attend.  The class is also available on Thursday at the same time and Saturday at 10.00. Thursday - Khi's flexibility class will run at 18.15.  There will be no WOD at this time!  The class costs just £4 and will move to the same time on Wednesdays from next week. Saturday 11.15 - CrossFit Kids and Girls WOD.

CFG is operating on limited opening hours for today.  WODs will run as normal up until 12.15 after this class the gym will close. Workout of the Day A. 3rm deadlift -if you are new to the big lifts do 3x 5 with a weight that challenges your ability to move with good technique. B. In teams of 3+: 16min AMRAP. 60s max kcal row then 60s 10x reverse kb lunges (2x 24kg/16kg) Optional: 3x 30s hollow rocks / hollow holds Tuesday and Thursday is weightlifting at 19.15.  This class is £3 to attend and you do not need to be a member of CFG to attend.  We also offer a third class on Saturday at 10.00.  The WOD will run as normal on Thursday but there is no WOD at this time on Tuesday. Khi's mobility / flexibility class will be moved to Wednesday from next week.  This means for this week only there will be no 18.15 WOD on Thursday.  This class is just £4 to attend from week to week or is £15 for a month (4 classes). Saturday 11.15 - CrossFit Kids and Girls WOD are both on. This weekend is the Fundamentals.  Spaces are extremely limited so if you have a friend who wants to join the gym please have them get in touch with us ASAP.  The Fundamentals is our main method of integrating new members into the gym.  We are asked all the time if a member can 'bring a friend along to a [...]

Workout of the Day A. Bench press 1RM B. 3x10 skull crushers C. 3x max reps ultra wide strict pull-ups D. 3x12 hanging knee raises (use chains/resistance if required) Optional: 200 banded pull aparts This weekend we will be closed due to the CrossFit Level 1 certificate.  This means there will be no CF Kids or Girls WOD. Monday we will operate on limited opening hours due to the bank holiday.  This means there will be no classes after the 12.15 is completed.

Workout of the Day 3-5 individually timed rounds: 5 burpees Atlas stone carry 15m (AHAP) 10 burpees Farmers carry 15m (80/50 per hand) On the start line, do 5 burpees then pick up the atlas stone, run 15m, drop it and run back.  Do 10 burpees on the start line and pick up the farmers handles, run 15m, drop it and run back for your time. The number of rounds will depend on the class size. Tonight there is a stretching class with Khi, this will cost £4 per visit or £15 per month.  It runs alongside the regular WOD at 18.15. Tonight there is also a weightlifting class, this will run at 19.15 alongside the regular WOD.  It costs £3 to attend and you do not need to be a member of CFG to attend. This weekend the gym is closed due to the CrossFit Level 1 seminar.  We will also be operating limited opening hours on Monday due to the bank holiday.  WODS will run as normal up until 13.30 when we will close.  This means there will be the regular 06.15, 07.15, 10.15, 12.15 classes and conjugate will run at 06.00 and 12.30.

Workout of the Day For time: 20-15-10-5 hang squat clean 42.5/30 between each set do a block run Tomorrow there is weightlifting and a stretching class.  They are on at 18.15 and 19.15 and will run alongside the regular WOD.  Weightlifting costs £3 and stretching will cost £4 or £15 for a month.  You do not need to be a member of CFG to attend. This weekend we will be hosting the CF L1 seminar and as a result the gym will be closed.  We apologise for any inconvenience caused.  This means there will be no Girls WOD or CrossFit Kids. Monday we will be operating on limited opening hours.  The gym will run as normal up until the 12.15 class where we will close the gym after at 13.30. Tuesday we will resume as normal. The Fundamentals will be on the 11th and 12th of this month, spaces are extremely limited so if you have any friends wanting to attend have them get in touch with us ASAP.  The Fundamentals is the main method for introducing new members to CrossFit.  If you have a friend who is keen to join please have them get in touch with us first prior to joining a class. Cindy smashing 15.4

Workout of the Day A. 8x3 push press against red/orange bands B. 5 rounds 6 strict pull-ups 12 press-ups 18 kb swings (American) 24/16 Tonight and Thursday 19.15 there is weightlifting.  This class costs just £3 and you do not need to be a member of the gym. Saturday and Sunday - the gym is closed.  This is due to a Level 1 seminar.  CrossFit Kids and Girls WOD will resume the following week. Monday 6th - the gym will operate on limited opening hours due to the holiday weekend.  Classes will run as normal up until 1.30 and then the gym will close. Khi will run another flexibility class on Thursday at 18.15.  This will run alongside the WOD.  This class has been free for the last 3 weeks and has proven to be hugely popular.  The classes will now cost £15 a month or £4 a class.

Workout of the Day For time: 1 mile run (4 block runs) 30 deadlifts 80/60 This is the last day you can complete 15.5.  If you are yet to do this WOD then please make sure you come in, get your name in a heat and find a judge.  Please also be aware/considerate of others hoping to get this WOD completed today.  If by going Rx you are going to take 30mins then please do so outside of WOD times so we can run as many heats per hour as possible in order to prevent long wait times. This weekend the gym will be closed due to a CrossFit Level 1 Seminar.  Apologies for any inconvenience. Thank you all who donated cake and attended the end of open party.  It was a great night!  To recap on the prizes: Athlete of the Week: Week 1 - Gareth Stephen Week 2 - Fraser Middleton Week 3 - Jaimie Horne Week 4 - Beth Davenport Week 5 - Nisha Purewal Top Female - Steph Dekker Top Male - Ben Farrell Most Improved - Nisha Purewal Spirit of the Games - Jaimie Horne End of Open Party 2015