Workout of the Day Games Open 15.3 14min AMRAP 7 muscle ups 50 wallballs (20/14lbs to 10/9' target) 100 double unders Scaled 50 wallballs (20/14lbs to 9' target) 200 single skips This WOD is long!  Please come in and read the board.  There is a simple and effective warm-up in place to get you prepared.  Write your name on the board and be prepared to go as soon as possible.  If you 'umm' and 'ah' you only hold everyone else up and we want you all to get a chance to smash this workout.

Workout of the Day Team 15min AMRAP: 5 tyre flips 7 bench press 80/55kg 9 kb front squats 2x32/24 200m run One person starts on each station and rotate as each person completes their reps.  Scale all weights accordingly.

Workout of the Day 15min alternating emom 1. 5 heavy power cleans 2. 10 burpee box jumps 3. 15 wallballs Thursday - Khi will run a class dedicated to stretching, mobility and improving your flexibility.  This will run from 18.15-19.15 and is the perfect opportunity to develop your range of motion and some active recovery before 15.3.  Khi's background is 20 years of martial arts training, Chi Kung and Chinese yoga. Thursday - 19.15 there is olympic weightlifting on at 19.15.  There is also a WOD on at this time.  This class costs £3 and you do not need to be a member of the gym to attend.  Class is taught by Colette Will and Louise Mather. Friday will be 15.3.  Please get your name on the board when you enter the gym and follow the advised warm-up.  If we are short on judges, grab a clipboard and if anyone is struggling, show your support! Garry McFall : 5km a day Garry McFall is doing 5KM a day to help raise funds for Ciaran for his cerebral palsy treatment.  If you want to leave a donation click here

Workout of the Day A. 8x3 push jerk B. 3x10 push press C. 3x15 bradley press D. 8min alternating emom: max abmat situps max banded face pulls Thursday - Khi will run a class dedicated to stretching, mobility and improving your flexibility.  This will run from 18.15-19.15 and is the perfect opportunity to develop your range of motion and some active recovery before 15.3.  Khi's background is 20 years of martial arts training, Chi Kung and Chinese yoga. Tuesday, Thursday and Saturday - Olympic weightlifting classes will run at 19.15, 19.15 and 10.00 respectively.  These classes cost £3 and you do not need to be a member of the gym to attend.  There will be no WOD on Tuesday but there are regular WODs and Open gym on Thursday and Saturday. 15.3 will be the WOD on Friday.

Workout of the Day A. 3x 2min AMRAP 300/270m row max deadlifts @80/55 B. 4x block run for time Today is the last day to get judged on 15.2.  If you are needing to get judged make sure you get your name on the board when you come in and warm yourself up.  The evening is likely to be busy so if you fail to get your name on the board then you may need to wait a long time before getting to partake in a heat. Thursday - Khi will run a class dedicated to stretching, mobility and improving your flexibility.  This will run from 18.15-19.15 and is the perfect opportunity to develop your range of motion and some active recovery before 15.3.  Khi's background is 20 years of martial arts training, Chi Kung and Chinese yoga. Tuesday, Thursday and Saturday - Olympic weightlifting classes will run at 19.15, 19.15 and 10.00 respectively.  These classes cost £3 and you do not need to be a member of the gym to attend.  There will be no WOD on Tuesday but there are regular WODs and Open gym on Thursday and Saturday. 15.3 will be the WOD on Friday.

Workout of the Day 15.2 Rx Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (43 / 29kg) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (43 / 29kg) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (43 / 29kg) 14 chest-to-bar pull-ups Etc., following the same pattern until you fail to complete both rounds Teens and Masters use: 29 / 20kg and chin over bar pull-ups. Same rep scheme. Scaled Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 6 overhead squats (29 / 20kg) 6 chin over bar pull-ups From 3:00-6:00 2 rounds of: 8 overhead squats (29 / 20kg) 8 chin over bar pull-ups From 6:00-9:00 2 rounds of: 10 overhead squats (29 / 20kg) 10 chin over bar pull-ups Etc., following the same pattern until you fail to complete both rounds Scaled Masters and Scales Teens use: 20 / 15kg and jumping chest-to-bar pull-ups.  Same rep scheme. The WOD will run in heats throughout the day during WOD times, you may come in out of hours but we cannot guarantee a judge will be free and waiting for you (but we will do all we can to get you judged there and then). The WOD will run in heats every 20mins.  These heats will be written up on the board so come in, put your name into an available heat and warm-up!  If a heat is full, [...]

Serious Tommy is serious That's the first WOD of the CrossFit Games Open 2015 officially in the books. The atmosphere was electric all weekend: PRs were set, fears overcome and cake consumed. Judging 108 athletes in a day was interesting - thanks to all who stepped up to help. Team CFG is currently in 40th place in Europe with outstanding performances from our Competitor Cell athletes Andrew Macmaster, Benedict Farrell, Dimitris Sergakis, Fabio Cibelli, John Fitzpatrick, Steph Dekker, Kim Puschman, Kimberley Ross, Nisha Purewal and rookie year athlete Louise Mather who produced the 25th largest score in Europe for 15.1a (93kg). We'll be releasing some of the amazing photos that Louise took over the weekend during the coming weeks. 2x Regionals competitor and current UK No.1 Steph Dekker is in 16th place in Europe currently and is expected to continue her 2015 campaign as she started. See you all in Denmark (again). We had some outstanding efforts and some emotional moments over this opening weekend but the real stand out performance of 15.1 was Gareth Stephen's gutsy performance at Rx - repeatedly snatching a PR snatch (over his stated PR) load for 2 rounds and hitting a 75kg clean and jerk in the dying seconds of the WOD in a display that brought the room to rapturous applause. Gareth Stephen is our athlete of the week and wins (something). Honourable mention also goes to rookie year athletes Yoke Ho Tan, Alan Wallace, Claire Valentine and Cindy Wallace. Importantly, Cindy finished 1st in her division in [...]

Workout of the Day For time: Block run 15 power cleans 70/45 21 box jumps Block run 15 power cleans 15 box jumps Block run 15 power cleans 9 box jumps Thursday - 19.15 there is a weightlifting class along with a WOD.  The weightlifting class is open to everyone regardless of ability and you do not need to be a member of CFG to attend. Friday's workout will be 15.2.  This time round we hope to run the workout in heats all through the day rather than following the official class times.  The time windows will depend on the workout duration so keep an eye on the website. Saturday and Sunday will be Open Gym and we will also judge for 15.2.  Times youcan get judged on Saturday will be 0830-1045 and Sunday 0930-1300. Saturday 11.15 there is CrossFit Kids and Girls WOD.  Girls WOD will include 15.2. CrossFit Kids Timetable

Workout of the Day A. 1RM thruster from the floor B. For time: 5-5-5 thruster 75/50kg 12-9-6 chest to bar pull-ups Tonight there is weightlifting at 19.15.

Workout of the Day A. 15min AMRAP 100 burpees Max distance row There are still a lot of people yet to do 15.1.  This will run all through the day and we want you to warm up and get ready as quickly as possible to do the workout.  As a result the WOD will be a straight forward affair with the strength and skill work featuring tomorrow, Wednesday and Thursday.  If you are one of those needing to still do 15.1 then the earlier you can make it in the better!  There's still about 70 people to go and if you all come in at 17.15 then we can't promise we will get you all done in the one night. Tuesday 19.15 is weightlifting, there will be no WOD on at this time. Thursday 19.15 there is both a WOD and weightlifting. Friday 15.2:  The gym will run heats all morning, lunchtime and evening.  Depending on the time domain will dictate the times and size of the heats.  Check the website and be sure to make it in to get this workout completed.  The people that partake in every workout every week will have their name entered to a prize draw! Saturday:  15.2 will run from 0830-1100.  Weightlifting will be on at 1000, CrossFit Kids and Girls WOD will be on at 1115.  Girls WOD will include 15.2.