Workout of the Day CrossFit Total 1RM strict press 1RM back squat 1RM deadlift Tuesday night there is no 19.15 WOD, instead Olympic Lifting will be on.  £3 per person. Wednesday night we will be having a Halloween WOD!  Costumes are mandatory and we will open the gym from 18.00 and the WOD will begin around 18.30.  The gym will be closed after the lunchtime WODs until 18.00.  Feel free to bring some food and drink to share with others and bear in mind some people are on the Paleo Challenge! Thursday there is no 19.15 class, mobility is on instead and this is open to anyone.  You do not need to be a member of CFG to attend.  £3 per head. Thursday will also be the bleep test and Friday will be Fran.  Please book in with a coach asap for your half way mark measurements if you are taking part in the Paleo Challenge!

Workout of the Day A. Clean technique B. 5RM hang power clean C. 3 rounds of: 60s barbell hold (front rack) 60s hollow rocks 60s banded good mornings The gym will be closed on Sunday. Monday we begin our Paleo Challenge retests.  Starting with the Total so bring the strength! Wednesday we will be having a Halloween WOD in the evening, doors will open at 18.00 and the WOD will begin around 18.30.  Please come dressed up and feel free to bring food and beverages! Thursday will be the bleep test. Friday will be Fran.

Workout of the Day A. 3x5 strict press B. 3 rounds for time: 10 STO 60/42.5 10 kb swings 32/24 10 box jumps 30/24 Next Wednesday we will be closed after the lunchtime WODs and will open again for a Halloween WOD at 18.00.  The workout will begin around 18.30.  Costumes are mandatory and feel free to bring some food and drink! Tonight there is no 19.15 WOD, mobility is on instead.  Just £3 per person and you don't need to be a member.

Workout of the Day A. Toes to bar technique and movements standards for competition B. Buy-in 3 block runs then 3 rounds of: 13 wall climb overs 48/40" 11 TTB 9 deadlifts 80/55 then cashout 3 block runs. 22min time cap.  Scale accordingly.

Workout of the Day A. 5x5 back squat (week 2 of 6 add 2.5-5kg to last week's 5x5) B. 5 rounds of: Row 200m 10m barbell lunge 60/40 in front rack. Tuesday 19.15 is Olympic Lifting, its just £3 per person to attend this high value class that is geared towards people of all ages/abilities and you do not even need to be a member to attend! Thursday 19.15 is mobility, this class is also £3 per person and is taken by our resident physiotherapist Jonny Kilpatrick of PhysioEffect.  You don't need to be a member to attend. Sunday 27th we will be closed.  Sorry for any inconvenience caused.

Workout of the Day In teams of 3: A. 10 min AMRAP farmers carry 150/100kg B. 10min AMRAP wall burpee / keg carry We will be closed on Sunday 27th. October 30th (next Wednesday) CFG will host a Halloween workout, it will kick off at 18.30 and we aim to finish the night by 20.30.  Please bring your own food and beverages to share with members and be sure to dress up!  The gym will be closed after the lunchtime WODs and doors will open at 18.00. November 2nd we will be having our very own strongman seminar, we know many of you missed the chance to meet RobO and we will be going over what he taught as well as hosting a small competition.  Spaces are extremely limited.  Scoring will be calculated as a percentage of bodyweight and the competition is therefore open to all. For those that have booked a spot please be sure to pay so we can get some sweet prizes!

Workout of the Day A. Death by kettlebell swing (American or scale to Russian if needed) Start at 10 reps and increase by 2 every min B. 4x 2min stations and 1min rest 1. 300/275m row into max wallballs 2. block run into max second plate hold 60/40 3. 17 burpees into max box jumps 30/24 4. 30 sit ups into max pull ups

Workout of the Day A. 3 rounds of: 60s hold on rig (L-sit if a deadhang is too easy) 60s handstand hold B. Jackie For time: 1000m row 50 thrusters (20kg bar) 30 pull ups Tonight there is no 19.15 WOD, Colette and Ray will be taking Olympic Lifting instead.  This class is open to anyone who wishes to attend and costs just £3 per person.  No person is too young, old or inexperienced, it is for people of all levels who simply wish to learn and improve their weightlifting. Thursday there is no 19.15 class, Jonny will be taking a mobility class in it's place.  This class costs just £3 and is open to members and non-members for the same great price. October 30th (week on Wednesday) CFG will host a Halloween workout, it will kick off at 18.30 and we aim to finish the night by 20.30.  Please bring your own food and beverages to share with members and be sure to dress up!  The gym will be closed after the lunchtime WODs and doors will open at 18.00. November 2nd we will be having our very own strongman seminar, we know many of you missed the chance to meet RobO and we will be going over what he taught as well as hosting a small competition.  Spaces are extremely limited.  For those that have booked a spot please be sure to pay so we can get some sweet prizes!

Workout of the Day A. 5x5 back squat this is part of a 6 week program so pick a weight that you can do but will challenge you. B. 6min AMRAP 8 front rack lunges 60/40 8 SLDL 8 bar jump burpees

Workout of the Day In pairs 2min AMRAP max log clean and jerk 50/30 -scale to cleans if necessary max wall burpees 40" Swap on 60s and add total reps together. 3 rounds.  Score = lowest scoring round.  After each round do a block run.