Workout of the Day A. in pairs: 12min AMRAP one person does 25/20 wallballs, the other does 3 burpee box jumps then max double unders. The goal is to score as many double unders as possible so do your wallballs quickly! In order to scale correctly, drop/add weight in wallball before reps. B. All the ab work

Workout of the Day A. Alternating emom 12mins: ODD: 1-5 strict pull-ups.  If the number is too low add a band for resistance and if strict is too hard negative or ring row. EVEN: 3-5 press-ups into 1 wall climb.  If 1 wall climb is too easy then hold at the wall.  If it's too hard then do 7 press-ups and hold a plank. B. 7min AMRAP 10 burpees 5 C2B pull-ups  

Workout of the Day A. Sumo deadlift 1RM B. 3 individually times rounds: Row 300/250 20 kb lunges 20 kb swings This week we have olympic lifting on both Tuesday and Thursday evening at 19.15.  There is no WOD on Tuesday at this time but there will be a WOD on Thursday.  The weightlifting classes cost just £3 to attend and you don't need to be a member of the gym to attend.  These classes will look at two of the most complex barbell exercises, the snatch and clean and jerk.  Colette has over 6 years of weightlifting experience and is a highly qualified coach to boot.  This is not to be missed. This Friday is back to normal, another bring-a-friend day will be announced soon. Saturday 11.15 is CrossFit Kids and Girls WOD. These are the PR's from October, we are pleased to see so many firsts for so many athletes and are inspired by your efforts to continually strive to improve yourselves.  This part of the board has been wiped clean for November, if you PR a lift get it up there and inspire the other members of the gym to become better versions of themselves!  

Happy Halloween! In teams, for time: Block run relay 20x 5 pull-ups, 10 push-ups, 15 air squats Row relay (PM only)

Workout of the DayA. 2x Banded sprint into 15/25/35 Russian KBSB. 4 rounds for time5 heavy DL10 goblet squatsExtra credit: 100 banded goodmornings   Tomorrow (Friday) is bring a friend day!  We will also be hosting a Halloween WOD, this means there are no regular WOD times for the evening.... we will have one WOD at 18.30.  Please feel free to dress up.  If we can have everyone in from 18.15 that would be perfect.  Please bring your own food and drink and let's make it a big social event.

Workout of the Day 7 rounds for time: 7 power cleans 5 chest to bar pull-ups 3 high box jumps - or - working in pairs and partitioned 5 rounds each for time: 7 power cleans 5 chest to bar pull-ups 3 high box jumps

Workout of the Day A. Muscle up tech B. Muscle up specific strength progressions C. Rounds for time: 60s max kcal row 60s max kb swings 60s rest 60s max wallballs 60s rest

Workout of the Day A. 3RM back squat B. 3x8 sumo deadlift C. 5min AMRAP burpees   Tuesday - Weightlifting will be on in place of the 19.15 WOD.  The cost to attend the class is just £3 and it is open to non-members.  There are no minimum requirements in experience or fitness levels to learn and benefit from this class. Thursday - Weightlifting is on again at the same time (19.15) for the same price (£3) but the regular WOD will also be running at the same time. Friday - Bring a friend!  The gym is open to your friends and family, bring them in and introduce them to CrossFit! Friday - Halloween WOD - Friday night there will be no WODs.  Instead a group WOD will run at 18.30.  Feel free to dress up, bring some food and some drinks.  You don't have to workout if you are heading out afterwards!

Workout of the Day For time:Run 1200 meters63 kettlebell swings (1.5 pood)36 pull-upsRun 800 meters42 kettlebell swings24 pull-upsRun 400 meters21 kettlebell swings12 pull ups   This is a paired workout.  CFG is open both Friday's to friends and family who can partake in a partner WOD. Saturday : CrossFit Kids and Girls WOD at 11.15 Friday 31st will be another bring-a-friend day and we will be having a Halloween WOD as well.  This means there will be no PM classes but a group workout, beverages and fun will be had from 6.  A costume is not mandatory, but it is.  

Workout of the Day A. Bench press 3-3-3-3-3 B. 15min alternating emom 1: max kcal row 2: max ring dips 3: rest as hard as possible