Workout of the Day A. 5x 3min AMRAP 40 lunges 30 kb snatches 24/16 20 pull ups 10 burpee box jumps 24/20 Get as far as you can in the first round and pick up where you left off. Rest 60s between rounds.  

Workout of the Day A. For quality 3 rounds of: wall walk - 2mats there and back 10 TTB / C2B 10 Ring dips/ring push ups with turnout B. 3 Rounds for time: 15 HSPU 30 swings block run Tonight 19.15 is Olympic lifting in place of the WOD Thursday 19.15 is mobility in place of the WOD. Both classes cost just £3 per person and are open to members and non alike. Please show up on time and remember to pay the staff taking the classes. The report from our general meeting is available for all to view here.

Workout of the Day A. 3 rounds of 2min AMRAP 300/280m row max axle bar deadlifts 100/60 - before/after each 2min attempt do 50 wallballs for a max of 150 wallballs

Workout of the Day A. 1x 100m yoke carry 150/100 B. 1x 100m sled pull/drag C. 3x 100m sprint Tomorrow, there is no girls WOD at 11am. Instead we are hosting an annual meeting. It has been 2 years since we opened and a lot has happened/changed. We would like to share our thoughts and experiences with you all as well as share our intentions for CFG over the next 12 months. We hope to see a lot of familiar faces!

Workout of the Day A. 20 rep max back squat - this is the third week in a row we have programmed this workout, it's a great chance to keep track of a simple strength progression, even it you go just 1kg heavier than last week.  Give it your best shot.  A coach will give you appropriate assistance work afterwards. Tonight there is no 19.15 class, instead our resident physiotherapist Jonny Kilpatrick will be hosting a mobility class.  Open to members and non-members this class costs just £3 per person and will last the full hour.  This is a great education and eye opener to midline stabilisation, range of motion and managing muscle tightness.  Well worth a visit.

WOD A. 7min AMRAP 2,2,4,4,6,6.... etc ascending ladder Pistols Toes to bar B. 7min AMRAP 10 box jumps 20 kb swings (russian)  

WOD A. 15mins to establish a 1RM bench press B. 3 rounds for time: block run 10 pull ups (or 10x CTB or 10x bar muscle ups) This weekend, Saturday, we are hosting an AGM.  With Gavin going away on placement for 3 months, next door being opened and VAT registering, CFG will be spending some time with those interested/concerned explaining the upcoming changes to the business in order to cope.  All are welcome, a time will be posted tomorrow. Tonight at 19.15 there will be no WOD, instead Ray Cavanagh of Weightlifting Scotland will be teaching weightlifting, this class is open to all and costs just £3 per person. We would also like to mention the fantastic effort put in by CFG at the Manchester Central Games, well done to Mat, Emma, Rona and Colin.  They completed not only a number of familiar exercises but also an open water swim!  Some photos will follow shortly, we are immensely proud of you!

WOD A. 5 rounds of: 20s max calorie row 10s rest - post total calories rowed B. 10mins of super fun Big thanks to all who attended the Fundamentals weekend, your attendance and feedback has been of huge help and we look forward to trying it again next month with a number of alterations.

WOD A. Farmers carry B. 3x max length lockout on rings 3x max reps ring dips 3x max reps ring press ups This weekend we are having a Fundamentals refresher on Saturday and Sunday.  It will kick off at 2pm each day and we will be finished by about 6pm. There are only a few spaces left so if you wish to sign up please get in touch with a coach soon, it will cost just £10 per person and there will be some light refreshment at the end of the course as well as a feedback form. The weekend opening hours will be the same as usual: Saturday : 9.00 - 11.00 then girls WOD 11-12. Sunday : 9.30 - 13.00

WOD 20 RM high bar back squat This is week 3, add at least 1kg and give it your best shot! Tonight, 19.15, is mobility with Jonny Kilpatrick, for just £3 you can learn how to develop your range of motion, identify muscle tightness and optimise your performance at the gym.