Workout of the Day 4 RFT or 15 Minute Cap 20x TTB 40x Thrusters @20/15kg 80x Double Unders "If you consider yourself to be a 'competitive CrossFitter' and you need to put the bar down on a set of 40 empty barbell thrusters; you should focus on moving well and being healthy - have some fun with your friends at the gym. You have no place on a 'competitor program'." - Karl Steadman - Affiliate Owner at Reebok CrossFit 3D and Level 4 CrossFit 'Coach' Remember this guy? Check out his website at the hugely successful CrossFit Enniskillen Information Weightlifting will be on with Colette tonight at 19.30. Kids is back this Saturday at 11.15 Girls WOD will be on at the same as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. At the time of writing we have 65 people registered to the team, making us the largest team in the world for now – only 148 names to go to beat last [...]

Workout of the Day On an 8-minute running clock, perform 1 minute each of: Air Squats Push-ups 20-inch box jumps Pull-ups Inverted burpees Wall-ball shots, 20-lb. ball Burpees Double-unders Accumulate a total score for all movements. Here is Greg Glassman "Coach" giving a bit of a brief on the WOD https://www.youtube.com/watch?v=Ze2sdmaHKZA&feature=youtu.be Information Weightlifting with Colette is on this Tuesday and Thursday at 19.30 Kids is back this weekend at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi (pronounced Kai) is on this Sunday at 10.00 for more Open prep The next CFG Community Shield event will be on Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. You can get signed up by following this link or listen to me ask you over and over and over and over… Every year around this time, everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said that if we are the largest team in Europe for the fourth year in a row they will make us exclusive, limited edition, can’t get [...]

Workout of the Day Today is 'Bring a Friend Friday' - bring a friend "Fight Gone Bad" 3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high pulls, 35/25kg (reps) (Yes, I know) Box jumps, 20-inch box (reps) Push presses, 35/25kg (reps) Row (calories) In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point. Aim to equal or exceed your score from each of the previous rounds and may god have mercy on your soul. Information Kids is back this Tomorrow at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi (pronounced Kai) is on this Sunday at 10.00 for more Open prep. The next CFG Community Shield event will be on Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. You can get signed up by following this link or listen to me ask you over and [...]

Workout of the Day Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (Rx =43/29kg Sc = 29/20kg)    10 chest-to-bar pull-ups (Sc = Jumping C2B Pull Ups) From 3:00-6:00    2 rounds of:    12 overhead squats (Rx =43/29kg Sc = 29/20kg)    12 chest-to-bar pull-ups (Sc = Jumping C2B Pull Ups) From 6:00-9:00    2 rounds of:    14 overhead squats (Rx =43/29kg Sc = 29/20kg)    14 chest-to-bar pull-ups (Sc = Jumping C2B Pull Ups) Etc., following same pattern until you fail to complete both rounds N.B.: Upon failure to complete the round within the prescribed time frame, strip the bar or grab a PVC pipe and continue to ascend through the rounds scaling the pull ups to a number and movement pattern that allows further progression up to 15 minutes. Information Weightlifting will be on with Colette tonight at 19.30. Kids is back this Saturday at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep. The next CFG Community Shield event will be on Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. Be a part [...]

Workout of the Day Today is designated as a 'Black Box' day. The black box is an psychological concept that I first encountered when studying experimental design. It is used when trying to explain consciousness by reference to the inputs and outputs only - you can make inferences about the nature of the brain from previous experiences and the consequent behaviours expressed but the nature of the psyche remains largely hidden. In this context you will know the input (yourself) and the output (being in a state of advanced sadness) but won't know the nature of the WOD (could be fun; could be honking). Either way, don't avoid today's session: It is a worthwhile test of physical capacity. But keep it to yourself. Information Weightlifting will be on with Colette tomorrow night at 19.30. Kids is back this Saturday at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep. The next CFG Community Shield event will be on Saturday the 20th February at 13.00. Standby for details. Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. Be a part of something amazing. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if [...]

Workout of the Day For Time: 30-20-10 Deadlift 100/65kg OTBB Today we are going head to head with CFG's elite - The Competitor Cell. Who wants to kill a giant? https://www.youtube.com/watch?v=Lsq7ztSjIYA&feature=youtu.be Information Weightlifting will be on with Colette tomorrow night at 19.30. Kids is back this Saturday at 11.15 Girls WOD will be on at the same as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep. It looks like the next CFG Community Shield event will be on Saturday the 20th February at 1300. Standby for details. Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. Be a part of something amazing. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. At the time of writing we have 49 people registered to the team, making us the largest team in the world for now – only 164 names to go to beat last year’s numbers. This Thursday we will face the second of last year’s Open events as a WOD so that you can compare your skills and capacity to last year or just get a feel for how the main event [...]

Workout of the Day "Elizabeth" 21-15-9 Cleans (60/40kg) Ring Dips Information Weightlifting will be on with Colette tomorrow night at 19.30. Kids is back this Saturday at 11.15 Girls WOD will be on at the same as the Kids WOD with Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep. Reebok CrossFit Games Open 2016 Here it is folks. The registration for the 2016 Reebok CrossFit Games is now live. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. At the time of writing we have 41 people registered to the team, making us the largest team in the world for now – only 172 names to go to beat last year’s numbers. This week we will face the second of last year’s Open events as a WOD so that you can compare your skills and capacity to last year or just get a feel for how the main event will be. Get. Involved.

Workout of the Day 5RFT Run 400m 8 Inverted Burpees 12 Air Squats 16 Box Jumps (20") This link will be useful. Get the inside track. Reebok CrossFit Games Open 2016 Here it is folks. The registration for the 2016 Reebok CrossFit Games is now live. The Reebok CrossFit Games Open Registration goes live TODAY. Today is the first week for us running the last year’s Open events as a WOD so that you can compare your skills and capacity to last year or just get a feel for how the main event will be. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. At the time of writing we have 5 people registered to the team - only 207 names to go to beat last year's numbers. Get. Involved. Level 1 Seminar Due to the Level 1 Trainer’s Certificate course running out of CFG this weekend, there will be no Kids, Girls, Weightlifting or Flexibility classes.  

Open Workout 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (52/34kg - Rx 38/25kg - Sc) 5 snatches (52/34kg - Rx 38/25kg - Sc) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap https://www.youtube.com/watch?v=0-YfYcsduHA#t=15 Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live TODAY. Today is the first week for us running the last year's Open events as a WOD so that you can compare your skills and capacity to last year or just get a feel for how the main event will be. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. Get. Involved. Weightlifting Weightlifting with Scottish Champion Colette Will is on tonight at 19.30. Master these technical lifts with the champ. Level 1 Seminar Due to the Level 1 Trainer’s Certificate course running out of CFG this weekend, there will be no Kids, Girls, Weightlifting or Flexibility classes.

Workout of the Day Establish a 1RM Farmer's Carry (20m) Some people think that a single heavy effort is too low in volume or not sweaty enough to be considered a real 'workout'. These people believe that a persistently elevated heart rate is what builds fitness. These people are wrong. Today's workout should be cherished by the weak and genuinely feared by the strong. This heavy carry will stimulate the central nervous system and will elevate basal metabolic rate long after you've dropped the handles. You will generate more growth hormone tonight as you sleep and you will spark an increase in your bone density that will, in turn, contribute to your longevity; particularly if you are a female. #strongmansaves Information Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live tomorrow. For the next 5 weeks we will be running last year’s Open events as a WOD so that you can compare your skills and capacity to last year or just get a feel for how the main event will be. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. Open workout 15.1 will be on tomorrow. Get. Involved. Weightlifting Weightlifting with Scottish Champion Colette Will [...]