Workout of the Day In pairs: 7 Minute AMRAP 7x Hang Power Snatches 40/30kg Max Wallball Throws 20/14lb Alternate the athlete executing wall ball throws every time a set of snatches is completed Information Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live in just 2 days. 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 this Thursday (the 14th). 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 "Diane" For Time: 21-15-9 Deadlifts 102/62kg HSPU Have a quick look at this simple scaling option for the Handstand Push Up from @crossfittraining's Instagram account. Use a couple plates to elevate your feet and take some of the demands of the flexibility out of it. Information Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live on January 14th, 2016. It is something extremely close to our hearts given that for the past 3 years CFG has been the largest team in Europe (2nd 2012, 1st 2013, 1st 2014, 1st 2015). THE LARGEST TEAM IN EUROPE. We are also the only European team to have consistently finished in the top 10 largest teams worldwide – pretty good for a gym from Scotland (28th largest population in Europe). 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. In the run up to the Open we will be programming each of last year’s Open workouts for you to try. Those of you who have been with us can see if you have improved; everyone else gets to see that it’s not terrifying and starts to get a sense of the magic. Open workout [...]

Workout of the Day Programmed for the first time in years. But, please, consider what you did yesterday. Either: Swim 1600m Or A. Establish a 5RM Back Squat B. Establish a max unbroken run of Double unders C. Row 2km for time Either way, spend some time decompressing with Golf Charlies. Enjoy your weekend. Information Kids is on today at 11.15 - let the future commence. Girls WOD will run concurrently with the Kids class. Join the vivacious Jen Berg for some skills and drills in an all female setting. Khi is running flexibility tomorrow - hips are the order of the day.  

"Think like a bumblebee, train like a racehorse" - Ben Bergeron, Head Coach at CF New England, Level 4 Certified CrossFit 'Coach' Workout of the Day 25x Box Jumps 24"/20" 50x Pull-ups 75x Abmat Sit-ups 100x Double-unders Mile run 100x Double-unders 75x Abmat Sit-ups 50x Pull-ups 25x Box Jumps 24"/20" The esoteric reference above is explained by the article listed here. It is something I read a few years ago and it really resonated with me. Scientifically, it's a bit wide of the mark; but I love the sentiments expressed: believe in yourself, believe in your coach, believe in your program, do not concern yourselves with what everyone else is doing (I'll caveat this to: unless it's to encourage and support them). Information Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live on January 14th, 2016. It is something extremely close to our hearts given that for the past 3 years CFG has been the largest team in Europe (2nd 2012, 1st 2013, 1st 2014, 1st 2015). THE LARGEST TEAM IN EUROPE. We are also the only European team to have consistently finished in the top 10 largest teams worldwide – pretty good for a gym from Scotland (28th largest population in Europe). 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 [...]

Workout of the Day A. 3RM Bench Press (middle grip) B. 3x 8 KB Bench C. 3x 10 Skull Crushers D. Row 500m Max Effort Rest 3 Minutes Row 500m Max Effort 1x Burpee penalty for every second of drop off between times How 'CFG Bench Club' used to roll. Note the milk. Information Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live on January 14th, 2016. It is something extremely close to our hearts given that for the past 3 years CFG has been the largest team in Europe (2nd 2012, 1st 2013, 1st 2014, 1st 2015). THE LARGEST TEAM IN EUROPE. We are also the only European team to have consistently finished in the top 10 largest teams worldwide - pretty good for a gym from Scotland (28th largest population in Europe). 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. In the run up to the Open we will be programming each of last year's Open workouts for you to try. Those of you who have been with us can see if you have improved; everyone else gets to see that it's not terrifying and starts to get a sense of [...]

Workout of the Day 35 Minute Team AMRAP Conga Style: 20kcal Row 30m Yoke Carry 150/90kg 45m Sprint 10 Overhand Axle DLs 90/60kg 400m Run Watch this https://www.youtube.com/watch?v=gpuyaQYyujs&feature=youtu.be Information Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live on January 14th, 2016. It is something extremely close to our hearts given that for the past 3 years CFG has been the largest team in Europe (2nd 2012, 1st 2013, 1st 2014, 1st 2015). THE LARGEST TEAM IN EUROPE. We are also the only European team to have consistently finished in the top 10 largest teams worldwide - pretty good for a gym from Scotland (28th largest population in Europe). 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. In the run up to the Open we will be programming each of last year's Open workouts for you to try. Those of you who have been with us can see if you have improved; everyone else gets to see that it's not terrifying and starts to get a sense of the magic. Open workout 15.1 will be on next Thursday (the 14th). Get. Involved. Weightlifting, Kids, Flexibility Weightlifting with Scottish Champ Colette Will is on this [...]

"You don't need harder workouts. You need to go harder in your workouts" Tommy Hackenbruck - 6x CrossFit Games Competitor Workout of the Day For Time: 100x Double unders 5x Rounds of: 5x Thrusters @50/35kg 5x C2B 100x Double unders We are not done until we are all done. https://www.youtube.com/watch?v=KgzLzbd-zT4 Information Colette's Olympic lifting class is on tonight at 19.30 and at the same time on Thursday. Get some time under the bar before the open. Khi's flexibility class will resume this weekend with a session dedicated to the hips and associated structures to improve your squat.

Happy New Year 2016 This is the first official workout of the year. Start the year as you mean to go on: "The goal is just to get fit. Make it the best hour of your day: stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out." - Pat Sherwood, CrossFit HQ Seminar Staff Member and Level 4 CrossFit 'Coach' Workout of the Day For Time 30x Power Snatches @35/20kg 30x Burpees to target 20x Power Snatches @35/20kg 20x Burpees to target 10x Power Snatches @35/20kg 10x Burpees to target Barbells loaded with full sized plates must strike the floor on every repetition. Unloaded barbells/ barbells loaded with fractionals descend just below the knee. Males may use 15kg bars, females may use 20kg bars. You are not done until everyone is done. Support your fellow athletes. Information Weightlifting with Colette is on at 19.30 Tuesday and Thursday and at 10.00 on Saturday. Every week we hear 10 or more people lament their lack of competence in the Olympic Lifts and how they 'need to see Colette': here are three easy opportunities. Get involved. You know who you are.  

Workout of the Day Team Speed "Linda" (AKA The 3 Bars of Death) For Time (40 minute cap) 10-1 Reps Deadlift 100/65 Bench 60/40 Power Clean 60/40 This will be fun. Happy New Year Team.  

Workout of the Day 30 Minutes As a team (pairs or threes) Max kcal ski Sled Pull (forward) 50/30kg 10 box step ups with KBs in Front Rack (5R/5L) 2x24/2x16kg Sled Drag (Backwards) 50/30kg Max Burpees Athlete 1 begins on ski, Athlete 2 on the sled pull, Athlete 3 on max burpees. All athletes rotate as Athlete 2 completes the sled drag. Athlete 1 to sled pull, Athlete 2 to burpees, Athlete 3 to ski etc. Solo athletes complete 40kcal per round before advancing. Holiday Opening Hours Thursday 31st December: 07.15 – 13.15 Friday 1st January: Closed Saturday 2nd January: Closed Sunday 3rd January: Closed Monday 4th January: Normal Operating Hours restored