Back Squat 5-5-5-3-3-3 then 3x 500m row. Rest as required. Post weight and total time to comments.

Quick note to everyone, Parkour is on Thursday night at 7pm.  Please write your name on the WOD board if you plan on attending it.  This is a great class that is open to people of all experience, capability and age groups.  The workouts are cleverly designed to challenge your coordination, agility and accuracy, all important aspects of fitness that are often overlooked in regular programming.  So before you write yourself off, please give the class a go.  It's completely free, it does not use up one of your WODs for those on the 2/3 times a week memberships so you have no excuses not to try something new! We are also looking to bring back Jonny's mobility classes and introduce Mariam's pilates classes.  We are considering Monday 19.15 pilates and Wednesday evenings for mobolity.  Both will incur a small fee (£5 or less) we would like to gauge interest so can everyone please post if they would use these classes regularly. The Girls Only WOD will begin this week and take up the 11-12 WOD time on a saturday morning unless there are any serious objections. It will consist of a series a series of individual and team-based workouts with additional coaching dedicated to the lifts and movements that the ladies of CFG need to develop to become a new wave of Thorsdottir-like WOD machines. Again register your interest via comments or the face book page. On a final note, can everyone please use the online booking system to [...]

Please use the online booking system. WOD 15mins record your heaviest Snatch 15mins record your heaviest clean & jerk Post totals to comments

Well done to all those who attended the team WOD, it was a bit manic but great fun as always.  The week ahead has all the usual classes.  Tuesday 8pm - Olympic Lifting with Ray and Haris.  Thursday 7pm - Conditioning for Parkour with Chris and Omercan.  Please write on the board which classes you plan on attending. We are also working on a parking list so people know places nearby that are free / metered for parking options. We are also looking to bring in Girls Only workouts, pilates and Jonny's Mobility sessions so keep checking the site for updates.  Please can all of you use the online booking system to book in for classes! WOD 7 Rounds for time: 5 deadlifts 120/90 8 bar hop burpees 30 double unders Fail to perform the double unders unbroken = run 400m Post time to comments

WOD In 10mins do: 10 rounds of Cindy Max metres on rower Post distance to comments

WOD For time: Run 1000m 3 rounds of 20 knees to elbow 10 deadlifts 100/65kg then Run 1000m

WOD "Fight Gone Bad" The clock runs for 5 minutes with each person accumulating a score by counting reps or calories. At the end of each minute the athlete moves to the next exercise in the sequence. There will be a total of 3 rounds. Every rep counts. Wall-ball: 20 pound ball, 10 ft target. (Reps) Power Clean: 35kg (Reps) Box Jump: 20" box (Reps) Push-press: 35kg (Reps) Row: calories (Calories) Parkour begins again tonight alongside the 7.15 WOD, it is free to members and only £4 to non members. There is much to be learned here so make sure you give it a go.

We have PurePharma Omega3 and Vit D3 in stock, please see a member of staff if you are interested in getting some.  If you don't know what it is or who uses it, check out their site and the athletes who use it here WOD 3-3-3 Thruster Using the same weight achieved on the thrusters, 5min AMRAP Front Squat. Post weight and reps to comments In the remaining time, foam roll those legs and stretch out those shoulders!

Let us know if you are planning on attending  parkour and Olympic Lifting!  Olympic Lifting is tonight at 8pm. WOD JT 21-15-9 Handstand push-ups Ring dips Push-ups . Have a goal and train hard, nothing can stop you :   Kieran Behan defies odds to achieve his Olympic dream

Olympic Lifting Tuesday 8pm.  Conditioning for Parkour Thursday 7pm.  Team WOD Sunday 11am. Post to comments to book in (for the above classes, use the online booking system for the regular wods) WOD Squat Clean 3-3-3 Power Clean 3-3-3 then 200 walking lunges for time with 20/15kg plate overhead Post kilos and time to comments.