Workout of the Day CFG/CFE Community WOD 2RFT: Run 1 mile 20x Thrusters @60/40kg 20x Front Rack Lunges @60/40kg 100x Double Unders Important Information This weekend due to the 3 competitions our Competitors and Trainers are attending, the Friday and Monday Lite sessions and the Saturday morning Olympic Lifting session will be cancelled. CrossFit Kids and Girls WOD will be on as normal on Saturday at 11.15 and Khi’s Flexibility class will be on Sunday at 10.00. There are only 7 days left to secure your tickets for the CFG Christmas party – there are plenty left but don’t leave it until the last minute as usual. Please stay active on social media this weekend as we will post updates on the progress of all the teams as much as possible. Your support will mean a lot over the coming days. #wearecfg

Workout of the Day A. 2-2-2-2-2 Floor Press B. 3x Max ring dips/3x 5 Ring Dips C. 3x 15 reverse flyes (use fractional plates) into 15 windmills - see video below D. 1000m Row For Time   Important Information This weekend due to the 3 competitions our competitors and coaches are attending, the Friday and Monday Lite sessions and the Saturday morning Olympic Lifting session will be cancelled. CrossFit Kids and Girls WOD will be on as normal on Saturday at 11.15 and Khi's Flexibility class will be on Sunday at 10.00. There are only 8 days left to secure your tickets for the CFG Christmas party - there are plenty left but don't be that guy/gal sending me messages at 19.00 on Saturday. AJ and Dougie - you know what I mean. Please stay active on social media this weekend as we will post updates on the progress of all the teams as much as possible. Your support means a lot to the competitors - hopefully they'll bring home the bacon for you all. Maybe even actual bacon. You never know. https://instagram.com/p/ojb51PnwpJ/?modal=true

Workout of the Day A. AMRAP10 In Teams: Team of 2: Carry 100kg 20m Team of 3:Carry 120 20m Team of 4: Carry 140kg 20m The aim of this 10 Minute AMRAP is to shift as much weight per unit time as possible - scored as total weight per team. The weight will be piled in the following format: 2x 20kg plates, 2x 15kg plates, 2x10kg plates and 2x5 kg plates across a total of 6 lanes. Teams of 3 add a 20kg plate to their pile while a team of 4 add a 20kg plate and 2x 10 kg plates. The plates may be carried in any order but only a single athlete may work at any time and may only carry a maximum of two plates. Plates are carried to the opposite end of the 20m lane and the athlete sprints back to tag in the next athlete. When all weight has been moved from one end to the other, the team switches ends and brings the plates back in the same format. The whole pile being shifted 20m is classed as a single round for calculating scores. At the call of time, all athletes must freeze and any plates that are part way down the lane are not to be counted in scoring. B: 20 Minute AMRAP (Teams as before) Conga Style: 22kcal row 10 Box Jump Overs 8HRPUs 15 Air Squats Team CFG: Strength In Depth, The FFD Throwdown and the Glacier Games This coming weekend CFG is sending [...]

Workout of the Day 9 Minute AMRAP: 15 toes-to-bars 10 deadlifts @50/35kg 5 snatches @50/35kg This is a workout from the 2015 CrossFit Games Open (In which CFG had the largest Team in Europe for the third year running) and is a good opportunity for those who competed to retest their score and for the new members to get some experience in the snatch. Team CFG: Strength In Depth, The FFD Throwdown and the Glacier Games This coming weekend CFG is sending a total of 18 members of the Competitor Cell out to major competitions. Twelve athletes are heading to SiD in Bath on Friday to represent Team CFG in a massive 40 team competition. This is sure to be a fun event and both a return to comp some veterans and a new beginning for some fresh faces. The SiD Team is as follows: Gavin Heselton (C), Iain Barbour, Andrew Macmaster, Greg Mcclure, Ross McMurdo, Ryan Sedgely, Alex Allen, Kimberley Macmaster, Rachel Houghton, Colette Will, Jen Berg, Pamela Loch.  Another 4 are heading over to Dundee to represent Team CFG at the FFD Throwdown; competing against some of the finest athletes that our country has to offer. The FFD Team is as follows: Tommy Roche (C), Robbie Stoddart, Jenna Kennedy, Millie Kennedy-Goor. Another two are heading down to the Glacier Games comp too: Mark Collins (C) and Phil Gillan will represent CFG Team Oscar. Wish them all good luck. #wearecfg

Workout of the Day A. 1RM Back Squat B. 3x 6 Anderson front squats C. In Pairs: 1st partner 3RFT 15 Thrusters 12 Burpees 2nd partner 3RFT 15 Thrusters 12 Burpees Record total time to completion for the pair We did this workout over the weekend. It was honking. Scottish Indoor Rowing Championships Our lads did us all proud by snatching gold at the Scottish Indoor Rowing Championships this weekend. With only one second in it, Team CFG emerged victorious. Once again, Competitor Cell members demonstrating the practical application of CrossFit across all domains through capacity in more specialised disciplines. Legends. Strength In Depth and The FFD Throwdown This coming weekend CFG is sending a total of 18 members of the Competitor Cell out to major competitions. Twelve athletes are heading to SiD in Bath on Friday to represent Team CFG in a massive 40 team competiotion featuring the Likes of Sam Briggs, Kirsten Holte, Stephen Fawcett, Mads and Jennie Jacobsen, Jordan Wallace, Rob Lawson and the legendary Karl Steadman. Another 4 are heading over to Dundee to represent Team CFG at the FFD Throwdown; competing against some of the finest athletes that our country has to offer. Another two are heading down to the Glacier Games comp too. Wish them all good luck. #wearecfg

Workout of the Day CFG/CFE Community WOD "Whitten" Five rounds for time of: 22x KBS @32kg 22x Box jumps 24" Run 400 meters 22x Burpees 22x Wall ball shots @20lbs This is a CrossFit "Hero WOD" and commemorates the passing of a member of active service personnel. These WODs are extremely potent and should be given the respect they deserve - beginner to intermediate CrossFitters should scale to a level that allows for the preservation of safe, effective body positions and appropriate intensity. Advanced CrossFitters, who are able to maintain safe, effective body positions and appropriate intensity should get this done as written. Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. Important Information This weekend CFG is hosting a Level 1 Trainer Certificate course. The gym will be out of usual service so there will be no Kids classes or Girls WOD and access will be denied from 0730. Competitors have access from 0600 until 0730 for regular training. Christmas tickets are now available at only £10 each. We have a raffle, buffet and a DJ as well as tedious heartfelt speeches and terrible dancing from your coaches. [...]

Workout of the Day A. 1x RM Split Jerk B. 2x 20 unbroken Bradford presses @20kg C. 10-1 1-10 Criss Cross (One movement ascends as the other descends) Squats* and Press Ups *Select Difficulty based on current skill level: Back squat 20/15kg Front Squat 20/15kg Overhead Squat 20/15kg Important Information This weekend CFG is hosting a Level 1 Trainer Certificate course. The gym will be out of usual service so there will be no Kids classes or Girls WOD and access will be denied from 0730. Competitors have access from 0600 until 0730 for regular training.

Workout of the Day 30 min Team AMRAP 20m Farmer Carries @80/50 per hand E4MOM complete 2x atlas stone to shoulder each Record total walks as score Important Information This weekend CFG is hosting a Level 1 Trainer Certificate course. The gym will be out of usual service so there will be no Kids classes or Girls WOD. Competitors have access from 0600 until 0730 for regular training.  

Workout of the Day "Helen" 3RFT Run 400m 21 KBS 12 Pull Ups Important Information This weekend CFG is hosting a Level 1 Trainer Certificate course. The gym will be out of usual service so there will be no Kids classes or Girls WOD. Competitors have access from 0600 until 0730 for regular training.

Workout of the Day A. 1RM Deadlift B. 3x 10 Stiff leg Deadlifts C. In Teams: 3RFT Row 300m 15x Hang Power Cleans @50/35kg 30x DUs Team scores will be calculated as an average time per team member so keep those transitions sharp and gun it. Important Information This weekend CFG is hosting a Level 1 Trainer Certificate course. The gym will be out of usual service so there will be no Kids classes or Girls WOD. Competitors have access from 0600 until 0730 for regular training. DWF Roundup Team CFG were down in Manchester over the weekend competing in the revived Divided We Fall competition. Heather Allison, Colette Will, Mark Wilson and Greg McClure led the charge for the Competitor Cell in a return to an old school, no frills throwdown for the community and held their own across 5 tough WODs. Those that followed the Facebook thread on the members page will be up to speed, but we finished 43rd overall against some of the UK's finest. We got to hang out with some old friends and even caught up with our buddies from CrossFit Aberdeen and East Kilbride. Huge thanks to Rob Lawson and Ed Whieldon for putting on the show. My highlight of the weekend was watching Mark Wilson give his all on the row event. That's all you can ever ask for in these events - give your all for the team. He made everyone proud. Hats off sir.