WOD Monday 5th October ’15
Workout of the Day A. 3RM deadlift B. 5 RFT block run 10x front squat 70/35
WOD Friday 2nd October ’15
Workout of the Day CFE/CFG community WOD Week 5. For time: 400m run 50 wallballs 20/14lbs to 10' target 400m run 50 hang power cleans 35/25kg 400m run 50 shoulder to overhead 35/25kg 400m run 50 pull-ups 400m run 50 double-unders 400m run 50 kettlebell swings 24/16 400m run 50 toes to bar -sub for abmat sit ups 400m run Tomorrow there is no weightlifting. Tomorrow there is Girls WOD and CrossFit Kids though! 11:15 start time. Sunday there will be a flexibility class at 10:00.
WOD Thursday 1st October ’15
Workout of the Day A. 1RM close grip bench press with pause B. 3x 8 regular bench press C. 3x 12 strict ring dips (add turnout is possible) or 6x 3 negative ring dips D. 3x 12 strict pull-ups or 6x 3 negative pull-ups with resistance where possible E. Tabata press-ups Extra credit: 100 abmat sit-ups Tonight there is weightlifting at 19:30 this class will run alongside the regular 19:15 class and you do not need to be a member of CFG to attend. Class runs for an hour and costs just £3 per person. There is no minimum standard to partake in this class. There will be no weightlifting on Saturday due to competition. Saturday there will be CrossFit Kids and Girls WOD at 11:15. Sunday there will be a flexibility class with Khi at 10:00.
WOD Wednesday 30th September ’15
Workout of the day 2 rounds individually timed: 500m row 5 log cleans 5 axle bar cleans 5 power cleans
WOD Tuesday 29th September ’15
Workout of the Day A. 3RM back squat B. For time: 100 lunges (40/30) into Fran (21-15-9) thrusters 40/30 pull-ups
WOD Friday 25th September ’15
Workout of the Day For time: 5x block runs 100 burpees 4x block runs This weekend, 10:00 is weightlifting, 11:15 is CrossFit Kids and Sunday 10:00 is flexibility. We will be closed on Monday due to September weekend.
Information and Seminars
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WOD Wednesday 23rd September ’15
Workout of the Day 24min alternating emom 1. 50 double unders 2. 15 double kb swings 24/16 3. 10 burpee box jump overs 20" 4. 12/10kcal ski September weekend the gym will not run any formal classes and will be operating an in-service day for maintenance and cleaning.
WOD Monday 21st September ’15
Workout of the Day A. 3x 5 back squat B. 3x 10 sumo stiff leg deadlifts C. 15 minute AMRAP 9 Deadlifts 12 Push Ups 15 Box Jumps