Workout of the Day FROID For time: 9-7-5 thrusters 60/40 bar muscle ups / C2B pull ups B. As a team 10min AMRAP tyre flips emom - 3 box jumps/step ups on tyre

Workout of the Day 20 rep max back squat - this has been running for a good number of weeks now (this is the 4th) you should all have a weight to beat.  Remember, just 1kg increase still counts. After the WOD there will be some assistance work written on the board and a coach will show you the technique Tonight, there is no 19.15 WOD, mobility is on instead.  Anyone who is interested is welcome along to this class, it costs just £3 and you do not need to be a member of CFG. The CrossFit Games are under way!  Rich Froning finishes surprisingly far down the leaderboard in event 1 and Sam Briggs is right up the top!  You can follow it all here. We will be showing some events on Friday evening, more details to follow soon. September 21st : Strongman Seminar with Rob Orlando.  We have been told that there are literally just a few spaces left so book up fast if you haven't already!

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!