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.

Workout of the day 2 rounds individually timed: 500m row 5 log cleans 5 axle bar cleans 5 power cleans

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

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.

A. 1RM Wide Grip Bench (Pinkies on Powerlifting rings) B. 3x 10 Incline Bench Press (Mounted on 2x 20kg Plates) C. 3x 20/10/10 Partner Leg Throwdowns D. 3x 20Banded Straight Arm Pulldowns E. 100 Banded Face Pulls Weightlifting is on with Colette Will tonight at 19.30. All are welcome and the class costs only £3 a time. This September weekend the gym will be open as normal until Monday. On Monday CFG will be closed for staff training and cleaning/maintenance. Thats means Flexibility with Khi is on for Sunday at 10:00 and CrossFit Kids will be on Saturday at 11:15 with Laura and Gavin!

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.

Workout of the Day 3 Individually timed rounds of: Row 300/250m 7-5-3 Hang Squat Cleans 60/40kg OTBB  

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  

Workout of the Day For time: 1 thruster 50/30kg 1 bar jump burpee 30 double unders 2 thrusters 50/30kg 2 bar jump burpees 30 double unders up to: 10 thrusters 50/30kg 10 bar jump burpees 30 double unders Tomorrow there is CrossFit Kids at 11:15 and open gym in the other archway. Sunday there is a class focusing on flexibility, this is the ideal class for those that struggle with their range of motion in olympic lifting, squatting and handtstands, it costs just £4 and what better way to start a Sunday?  Class begins at 10:00

Workout of the Day A. 3RM Push press B. 3x 8 kb strict press C. 3x 15 Bradford press D. 3x 12 single arm bent over row with pronated grip. Extra credit: 2x 1000m rows