WOD Big Red Challenge #2 For time: 30-25-20-15-10 rep rounds of thrusters at 30/42kg (or 2x 21kg db) 30 double unders - every time you break on the thrusters do 10 knees to elbows (rings for you Red) - every time you break on the double unders start from 1. We now have the second largest team in the world registered for the CrossFit Games Open, just 1 place behind Laval.  If you have not signed up, please do so, we stand a real chance of being the largest team in the World which not only puts CFG on the map but also saves us thousands of pounds every year which we can use to buy new toys for the gym!  If you didn't take part last year, the CrossFit Games Open was the highlight of 2012.  5 workouts are released by CrossFit.com and we program it as the WOD each Friday for 5 weeks.  You get judged and your score gets entered.  It can tell you where you place globally and it saves your score year on year so you can track improvement.  More importantly however is the atmosphere in the gym, you will be a part of one of the loudest, most motivating and supportive training environments you have ever experienced, you will achieve more than you thought possible and you will leave each week with a sense of accomplishment and direction for your future training.  New friendships will be forged and your contribution will go a long way [...]

WOD 3x 5 back squat 3x 5 strict press 1x 5 deadlift This is the last week as the Open begins soon and we all want to avoid the DOMS for the first event! There is no mobility class this Thursday. Olympic lifting is on Tuesday in place of the 19.15 class. Time is running short to perfect these lifts before the Open. Make an effort to get along! Sunday 11am, there is a parkour class.  This is free for all members and will focus on hand balancing, handstands and handstand press ups.  All important skills that are likely to turn up in the Open. Iain and Gavin are away from Wednesday this week and will not return until Monday 25th so if you have any questions for them please get in touch sooner rather than later!

WOD A. 1RM snatch B. 8 min AMRAP 10 OHS 50/35 30 double unders

WOD 4min AMRAP 3 thrusters 60/40 5 power cleans 60/40 7 burpees (jump over the bar each time) Rest 1 min Complete 5 rounds.  Pick up where you left off on the previous round.  Post total rounds to comments. Tonight there is no 19.15 class, mobility is on instead.  Just £3 per head and the Open arriving soon, this class should not be missed.  Make an effort and get along.

WOD 10min AMRAP 3 block runs max rounds of: 15 wallballs 15 tuck jumps Rest 3 mins 10min AMRAP 3 block runs max rounds of: 15 kb swings 24/16 15 hand release press ups

WOD For time: 5 Clean/Hang clean/Jerk 10 TTB 4 Clean/Hang clean/Jerk 8 TTB 3 Clean/Hang clean/Jerk 6 TTB 2 Clean/Hang clean/Jerk 4 TTB 1 Clean/Hang clean/Jerk 2 TTB Clean/Hang clean/Jerk weight @ 60% 1RM clean and jerk. Guys we are only just maintaining our lead as world number 1 for most gym members signed up to the CrossFit Games Open.  It costs just £12.20 to sign up and it would mean a lot to us if you could sign up and help us cement that top spot in Europe and place as high as possible in the world!  Click the link here to sign up or see a coach in the gym for help.

WOD 3x 5 back squat 3x 5 strict press 1x 5 deadlift We are coming into week 6 of the strength progression and many are beginning to falter.  If you failed to complete all 3 sets of squats or press at a weight then repeat with the same weight this week.  Only once you manage 3 sets of 5 reps with good depth/form do you move up in weight.  Remember, a 1kg increase is a legitimate increment in competition so don't jump up by massive amounts each week. Tuesday night 19.15 there is weightlifting with Ray Cavanagh instead of a WOD. Thursday night 19.15 there is mobility with Jonny Kilpatrick instead of a WOD. Please avoid parking in front of 24 hour access arches. If you haven't already, click this link here and sign up!

WOD A. Hang snatch tech / work up to 1RM. B. With weight of A. 3 rounds for time: 21 squats 14 C2B pull ups 7 wall climbs This saturday, 11am is a Flow workshop with Kenny Wallace.  This costs just £10 per head and lasts for 2 hours.  Anyone interested in signing up, there are only 5 spaces left so please be quick.  If you don't have a clue what I'm talking about click this link

WOD A. spend 20mins establishing a 1RM front squat. B. Using 60% of A. 4x 2min AMRAP Row 350/300m Max front squats Rest between sets.  Go hard on the row. Can everyone please remember to avoid parking in front of 24 access railway arches. Tonight there is no 19.15 class, mobility is on instead.  This class if available to everyone and costs just £3 per person.  We will be looking at the mobility required for overhead squatting and the snatch. Saturday there is a FLOW class starting at 11.  It will be pitched towards anyone who is interested in getting more out of their performances in the gym or in their sport.  It costs just £10 per person and lasts 2 hours.

WOD Black Box -come in and find out! Well done to all those who took part in the Fundamentals yesterday, watch out regular members, some beasts are coming through! This Thursday there is no 19.15 class. Instead it's mobility. We will be addressing the issues people have with a good overhead position in the snatch and overhead squat as well as touching on the hips in the bottom of the squat. It costs just £3 per head. This Saturday 11am there is a 2 hour workshop geared towards improved competitive performance and training mindset. This workshop costs just £10 per person and is a one off. Please book up fast as spaces are very limited. This should not be missed and is applicable to all who want to get more of their training in CFG.