Workout of the Day For time: A. 500m row then 10 thrusters @60/40 B. 500m row then 15 thrusters @42.5/30 C. 500m row then 25 thrusters @20/15

Workout of the Day In teams: 25min AMRAP 10 tyre flips (5 each working in pairs) 10 burpees (10 each) 10 box jumps (10 each) Score = total tyre flips.

Workout of the Day A. Hang clean - technique and for those that are practiced, build to heavy. B. Barbell complex Power clean - front squat - shoulder to overhead

Workout of the Day A. 1RM box squat B. 12min AMRAP 9 deadlifts 12 press-ups 15 box jumps Extra Credit: 100 walking lunges This Friday there is no 18.15 or 19.15 class.  Jaimie Horne has kindly offered to teach the members of CFG how to dance!  This is a free social event and we urge you all to attend.  Feel free to bring some beverages and baked goods! Tuesday 19.15 there is no WOD.  Weightlifting will take it's place.  This class costs £3 and you do not need to be a member of CFG to attend. We also run this class on Thursday at the same time but will run in conjunction with the WOD.

Workout of the Day A. Close Grip Bench Press with Reverse Orange (Under 90kg 1RM) or Red (Over 90kg 1RM) Bands, Straight Bar - 1RM B. 3x8 regular grip bench press C.3x10 bent over row D. 3x20 press-ups E. 3x 20 center /10 left side/10 right side partner leg throws.  If you can't do leg throws just do solo leg raises. Extra Credit: 100 banded face pulls Next week (30th) there will be no 18.15 or 19.15 class.  Jaimie has kindly agreed to teach the members of CFG to dance!  You don't need to bring a partner, this is a free event to attend and be enjoyed by everyone.  Feel free to bring some baked goods and refreshment, its going to be a lot of fun!

Workout of the Day A. Overhead squat tech and mobility B. Intervals for time: 1000m row 750m row 500m row 250m row

Workout of the Day A. Introducing the box squat B. Team workout, 15mins: plate carrys sprints pull-ups kb swings We are pleased to announce that we will again be hosting the CrossFit Strongman Trainer Course on August the 15th with Rob Orlando himself.  This is one of the best CrossFit seminars around and is one of the most affordable as well.  Perfect for people of all experience and ability levels and you do not need to be a trainer to benefit from this course.  Get signed up.  It won't be back for another year at least!

Workout of the Day A. 3x max reps strict pull-ups.  Scale to suit. B. 3x 3-6 Russian dips or close press-ups C. 10min alternating emom 1. 20s false grip hang or regular hang 2. 1-2 wall climbs Tonight there is no 19.15 class.  Weightlifting is on instead.  This class costs just £3 and lasts an hour, you do not need to be a member of CFG to attend and is taught by Colette Will and Louise Mather. Fundamentals class working hard!

Workout of the Day A. 1RM front squat B. 3x10 band assisted inverse curls C. 10min AMRAP 20 wallballs (aim for unbroken) 10 burpee box jumps Extra credit: 3x20 hollow rocks or 3x30 abmat sit ups Congratulations and a warm welcome to all who completed the Fundamentals over the weekend, our first one of 2015!  If you see a new face in the gym please be sure to introduce yourself and help them feel more comfortable during their first WOD. Congratulations also to coaches Steph and Nisha at this weekend's Athlete Games!  Both gave their all and represented true CFG spirit in the 2 day event at Manchester with Steph taking an amazing 3rd place finish!  Also well done to Craig Punton, another CrossFitter representing a Scottish box CrossFit Scotland  Tuesday - there is no 19.15 class, weightlifting will take it's place.  This costs just £3 per person and you do not need to be a member of CFG to attend the class. Thursday - there is both a 19.15 WOD and Olympic weightlifting on.  The WL class costs £3 again to attend. Saturday - 11.15 is CrossFit Kids and Girls WOD.

Workout of the Day A. 1RM push press B. 3x max reps ultra wide, thumbless strict pull-ups C. 3x10 (per arm) single arm kb row D. 7min Kalsu Work up to your rep max for the day and then for the accessory work you should get through it quickly and effectively, rest only 30-40 seconds between sets and if you're working in groups you should rotate almost constantly (except to add/reduce weight should it be required from person to person).  A coach will always be on hand to offer advice and monitor your form, if you can't do any of these movements easily then scale, a coach will help you. - Pull-ups: if you can't do more than 5 reps for each set then use a resistance band. - Single arm rows: move through a full range of motion with no twisting, loss of scapula - Kalsu: 7mins max thrusters 60/40kg.  Every minute on the minute do 5 burpees.  Start with 5 burpees.  Yes, more burpees today!  Score is your thrusters. Friday 30th of January CFG will be having another night of dance!  Jaimie Horne has kindly offered his time and expertise and will lead the session.  It will start at 18.30.  This means there will be no evening WODS on this day but please come along whatever time you can and feel free to bring some food and drink.  This was a fantastic community event last time so make an effort and get along! Friday 20th of February, just [...]