It is with a mixture of both sadness and relief that we put to bed the penultimate WOD of the CrossFit Games Open 2015. The addition of HSPUs to the Rx division caught some people surprisingly short. The skills required for the Rx division have set a precedent for the years to come that requires all aspiring athletes to seek not only competency, but also virtuosity in their movements and it is likely that future Open competitions will see further complex movement patterns added into the mix. CrossFit has always promoted a pursuit of excellence in our ability to move well and it is evident when you watch those that perform best that good movement leads to winning performance. The HSPUs caught out the athletes who achieved competency in previous years by meeting the minimum standards, rather than seeking to move well. Lesson learned. Beth Davenport is our athlete of the week for her double PR breakthrough on 15.4. Having never performed either a handstand push up or a clean at the Rx weight she broke through and wowed the Saturday morning Girls WOD with both her plucky performance and exuberant celebrations - rumour has it she air-punched. Notable performances also go to Gareth Stephen once more for managing the cleans at well over body weight and to Garry McFall who came back for a second serving of the scaled division Regardless of what the end of the Open brings, we are delighted that so many of you have gotten involved with the it and we [...]

Workout of the Day 60s max kcal row 60s rest 60s max log cleans 60/40 60s rest 60s max wallballs 60s rest 3 rounds.  Record total reps each round. Tomorrow is 15.5!  Get in and get judged! Saturday - 11.15 is Girls WOD and CrossFit Kids.  The Girls class will cover 15.5. Saturday - 16.00 we will be having an end of open party!  Please bring your family and friends along to celebrate our threepeat and the end of another fantastic CrossFit Games Open!  Also, bring cake.

Workout of the Day 12min AMRAP Thrusters Box jumps Ladder reps 3-3-6-6-9-9-12 etc. Thursday: All WODs will run as normal but there will also be a flexibility class with Khi at 18.15.  This class is free to attend for one last week.  If you struggle with your movement range/standards then this should not be missed.  Weightlifting will be on at 19.15.  This class costs just £3 and you do not need to be a member of CFG to attend.  Regular attendance to the weightlifting classes has shown some significant improvement to our athletes and this is reflected by the stellar performance by the WLC at the Scottish Open!  Colette was Scottish Champ, Abby finished 3rd and Fiona broke the clean and jerk record! Saturday we will have an End of Open party!  It will kick off at 4.  Feel free to bring cake, friends and family along.  Mostly cake. The end of the Open is nigh, 15.5 will be the WOD on Friday and it will also be the Girls WOD on Saturday at 11.15.  You have until Monday to get the workout completed and until midnight on Monday to get your score submitted. CrossFit Kids is on at 11.15 this Saturday.

Workout of the Day 'Helen' 3 rounds for time Block run 21 kettlebell swings 12 pull-ups (24/16)

Congratulations to Elise, Fiona, Abby and Colette this weekend for taking part and representing the CFG Spartans WLC, a fantastic effort by all! Workout of the Day A. 1RM back squat B. 3x10 per leg kb lunges (2x24 / 2x16) C. 100 abmat sit ups D. 100 banded goodmornings Today is the last day to do and enter your 15.4 score!  We will try to be available all day to judge but do your best to make it in during WOD hours and get your score posted before midnight.  I will verify all scores on Tuesday morning. Tuesday & Thursday 19.15 there is a weightlifting class.  This costs £3 and is taught by Colette Will and Louise Mather.  You do not need to be a member of CFG to attend.  This class will also run at 10.00 on Saturday. Thursday 18.15: a final free flexibility class with Khi.  All future classes will have a small charge so take a chance to check out what this class has to offer this week before 15.5. Saturday 11.15: Girls WOD and CrossFit Kids.  Girls WOD will cover CrossFit Games Open workout 15.5.

Workout of Day CrossFit Games Open 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 84kg Women clean 56kg Masters 55+ and Scaled clean 52/34 kg Teens 16-17 clean 52/34 kg Teens 14-15 clean 43/29 kg  Teens Scaled and Masters 55+ Scaled push press 29/20 kg and clean 34/24 kg  Saturday: CrossFit Kids and Girls WOD is on at 11.15.  The Girs WOD will cover 15.4. This is week 4 of the CrossFit Games Open 2015.  Please do your best to make it into the gym and get your name on the board and do the advised warm-up.  If you do not have handstand press-ups then you will be doing the scaled option and the push press will be explained to you.

Workout of the Day A. 8x3 bench press with double orange or red bands B. 3x8 narrow grip bench press C. 3x30 weighted side bends D. 100 banded tricep extensions E. 100 banded pull aparts

Workout of the Day Paired/team AMRAPS.  One works on each station and you alternate when the set reps are completed.  Keep a score of the 'max reps' A. 9min AMRAP 10 burpees max kcal row B. 9min AMRAP 5 STOH 10 deadlift max box jump overs Thursday 18.15 there is a flexibility class with Khi.  The WOD will also run at this time. Thursday 19.15 there is olympic lifting, this class costs just £3 to attend.  The WOD will also run at this time. Friday will be 15.4.  Come in, check the warm-up, get your name down into a heat, support those you watch and help judge.  It's the second last week, let's keep up the momentum! Saturday 10.00 - there will be no weightlifting class as Colette will be competing at the Scottish Open!  11.15 there will be CrossFit Kids and Girls WOD as normal.  Girls WOD will cover 15.4. Craig Lowe with his new bike and bike lock!

Workout of the Day A. 1RM ground to overhead B. Grace For time: 30x ground to overhead 62.5/42.5 Tuesday and Thursday 19.15 there is olympic lifting.  This class costs £3 per person and you do not need to be a member of the gym to attend.

Workout of the Day 5 rounds for time 2 block runs 5 front squats 100/65 Today is the last chance to submit your score for Open workout 15.3.  Please get your score in by midnight tonight and I will verify it tomorrow. Tuesday 19.15 there is no WOD.  Olympic weightlifting will be on instead.  This costs just £3 and you do not need to be a member of CFG to attend.  This class is also on at the same time on Thursday and will run alongside the WOD.  Weightliting also takes place at 1000 on Saturdays.