Workout of the Day Bleep! This is the second last paleo retest, focus and give your all. Thursday night there is no 19.15 class, mobility is on instead and costs £3 per person. This class lasts an hour and is open to anyone and everyone. Saturday 11am is Girls WOD, it will be ran by Nisha.
Workout of the Day 15min AMRAP ladder 4-8-12 burpee pistols 15 russian kb swings 32/24 - 4 burpee pistols / 15 swings / 8 / 15 kbs / 12 / 15 kbs then back to 4 burpee pistols. Tonight there is no 19.15 WOD, Olympic lifting is on instead. This is open to everyone as part of our weightlifting club. It costs £3 to attend and is taught by Ray and Colette. Thursday 19.15 there is no WOD, mobility will be on instead. Pick up your Christmas night out tickets from the office for December 20th at One up. Costs just £15 and will entitle you to food and drink. This is the final retest week of the Paleo Challenge, if you are sore or tired, use your rest days and recover before the bleep tomorrow and Fran on Friday!
CF Total 1RM back squat 1RM strict press 1RM deadlift This is the final week of the paleo challenge, please get your final measurements done by Friday. Wednesday will be the bleep and Friday will be Fran. Give your all. Tuesday night 19.15, there is no WOD at this time, Olympic lifting is on instead. £3 per head and open to everyone, you do not need to be a member to attend this class. Thursday night 19.15 there is no WOD, mobility is on instead. £3 per head again and you do not need to be a member to attend this class. Saturday 11am Girls WOD is on and will be taken by Nisha. Christmas night out tickets are on sale, help us out and get yours ASAP.
Workout of the Day Note: Today is Kriss Kross Friday, please wear your clothes accordingly. A. Pull-ups tech B. 1 set of max strict pull ups, 1 set of max strict into kipping, then a final set of max kipping pullups. Rest as required between sets. Saturday 11am is Girls WOD. Christmas tickets are on sale at the office. Final retest for paleo begins Monday.
Workout of the Day A. Atlas stone tech B. 90s atlas stone ladder Saturday – 11.00 – is Girls WOD, this class will be taken by our member of staff and Regionals competitor Steph Dekker. It is free for all (female) members. Get your tickets to the Christmas night out at the office! CFG is now selling goody bags full of necessary items for the aspiring CrossFitter, a perfect Christmas gift, if interested please enquire at the office or just have a nosy!
Workout of the Day 5 rounds for time: 22 swings 32/24 22 burpees 1x block run Thursday night – 19.15 – there is no WOD, mobility will be on instead. You do not need to be a member and costs just £3 for the hour. Saturday – 11.00 – is Girls WOD, this class will be taken by our member of staff and Regionals competitor Steph Dekker. It is free for all (female) members.
Workout of the Day 5 attempts, individually timed suicide ladder 15 pull ups Please get your tickets to the Christmas night out at the office. Tonight – 19.15 – there is no WOD, Olympic lifting will be on instead. Thursday night – 19.15 – there is no WOD, mobility will be on instead. Both of these classes cost just £3 to attend and can be paid in cash to either Ray/Colette (Oly) or Jonny (mobility) on the night. You do not need to be a member and they are for people of all abilities. Come along and learn. Saturday – 11.00 – is Girls WOD, this class will be taken by our member of staff and Regionals competitor Steph Dekker. It is free for all (female) members.
Workout of the Day 1RM clean and jerk If you have not bought yours yet, tickets are available for the Christmas night out at One up at the office, they are £15 each and the ticket will buy you a drink enter you into a raffle for some prizes and go towards paying for the venue and food. Start time is 19.30 and it is on till late on Friday 20th December. All are welcome, drinking is encouraged and you may even see Gavin and Iain in something other than shorts! Tuesday night - 19.15 - there is no WOD, Olympic lifting will be on instead. Thursday night - 19.15 - there is no WOD, mobility will be on instead. Both of these classes cost just £3 to attend and can be paid in cash to either Ray/Colette (Oly) or Jonny (mobility) on the night. You do not need to be a member and they are for people of all abilities. Come along and learn. Saturday - 11.00 - is Girls WOD, this class will be taken by our member of staff and Regionals competitor Steph Dekker. It is free for all (female) members. Less than 3 weeks of the Paleo Challenge remain, keep it up, the end is in sight! A big Rogue order is slowly but surely making it's way to CFG. Arch 2 will be open for 2014!
Workout of the Day A. Hang clean 3x3 B. Snatch grip deadlift
Workout of the Day A. 3x5 strict press B. 3x3-5 push press C. mobility