Workout of the Day A. 3x 2min AMRAP 300/270m row max deadlifts @80/55 B. 4x block run for time Today is the last day to get judged on 15.2.  If you are needing to get judged make sure you get your name on the board when you come in and warm yourself up.  The evening is likely to be busy so if you fail to get your name on the board then you may need to wait a long time before getting to partake in a heat. Thursday - Khi will run a class dedicated to stretching, mobility and improving your flexibility.  This will run from 18.15-19.15 and is the perfect opportunity to develop your range of motion and some active recovery before 15.3.  Khi's background is 20 years of martial arts training, Chi Kung and Chinese yoga. Tuesday, Thursday and Saturday - Olympic weightlifting classes will run at 19.15, 19.15 and 10.00 respectively.  These classes cost £3 and you do not need to be a member of the gym to attend.  There will be no WOD on Tuesday but there are regular WODs and Open gym on Thursday and Saturday. 15.3 will be the WOD on Friday.

Workout of the Day 15.2 Rx Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (43 / 29kg) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (43 / 29kg) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (43 / 29kg) 14 chest-to-bar pull-ups Etc., following the same pattern until you fail to complete both rounds Teens and Masters use: 29 / 20kg and chin over bar pull-ups. Same rep scheme. Scaled Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 6 overhead squats (29 / 20kg) 6 chin over bar pull-ups From 3:00-6:00 2 rounds of: 8 overhead squats (29 / 20kg) 8 chin over bar pull-ups From 6:00-9:00 2 rounds of: 10 overhead squats (29 / 20kg) 10 chin over bar pull-ups Etc., following the same pattern until you fail to complete both rounds Scaled Masters and Scales Teens use: 20 / 15kg and jumping chest-to-bar pull-ups.  Same rep scheme. The WOD will run in heats throughout the day during WOD times, you may come in out of hours but we cannot guarantee a judge will be free and waiting for you (but we will do all we can to get you judged there and then). The WOD will run in heats every 20mins.  These heats will be written up on the board so come in, put your name into an available heat and warm-up!  If a heat is full, [...]

Serious Tommy is serious That's the first WOD of the CrossFit Games Open 2015 officially in the books. The atmosphere was electric all weekend: PRs were set, fears overcome and cake consumed. Judging 108 athletes in a day was interesting - thanks to all who stepped up to help. Team CFG is currently in 40th place in Europe with outstanding performances from our Competitor Cell athletes Andrew Macmaster, Benedict Farrell, Dimitris Sergakis, Fabio Cibelli, John Fitzpatrick, Steph Dekker, Kim Puschman, Kimberley Ross, Nisha Purewal and rookie year athlete Louise Mather who produced the 25th largest score in Europe for 15.1a (93kg). We'll be releasing some of the amazing photos that Louise took over the weekend during the coming weeks. 2x Regionals competitor and current UK No.1 Steph Dekker is in 16th place in Europe currently and is expected to continue her 2015 campaign as she started. See you all in Denmark (again). We had some outstanding efforts and some emotional moments over this opening weekend but the real stand out performance of 15.1 was Gareth Stephen's gutsy performance at Rx - repeatedly snatching a PR snatch (over his stated PR) load for 2 rounds and hitting a 75kg clean and jerk in the dying seconds of the WOD in a display that brought the room to rapturous applause. Gareth Stephen is our athlete of the week and wins (something). Honourable mention also goes to rookie year athletes Yoke Ho Tan, Alan Wallace, Claire Valentine and Cindy Wallace. Importantly, Cindy finished 1st in her division in [...]

Workout of the Day For time: Block run 15 power cleans 70/45 21 box jumps Block run 15 power cleans 15 box jumps Block run 15 power cleans 9 box jumps Thursday - 19.15 there is a weightlifting class along with a WOD.  The weightlifting class is open to everyone regardless of ability and you do not need to be a member of CFG to attend. Friday's workout will be 15.2.  This time round we hope to run the workout in heats all through the day rather than following the official class times.  The time windows will depend on the workout duration so keep an eye on the website. Saturday and Sunday will be Open Gym and we will also judge for 15.2.  Times youcan get judged on Saturday will be 0830-1045 and Sunday 0930-1300. Saturday 11.15 there is CrossFit Kids and Girls WOD.  Girls WOD will include 15.2. CrossFit Kids Timetable

Workout of the Day A. 1RM thruster from the floor B. For time: 5-5-5 thruster 75/50kg 12-9-6 chest to bar pull-ups Tonight there is weightlifting at 19.15.

Workout of the Day A. 15min AMRAP 100 burpees Max distance row There are still a lot of people yet to do 15.1.  This will run all through the day and we want you to warm up and get ready as quickly as possible to do the workout.  As a result the WOD will be a straight forward affair with the strength and skill work featuring tomorrow, Wednesday and Thursday.  If you are one of those needing to still do 15.1 then the earlier you can make it in the better!  There's still about 70 people to go and if you all come in at 17.15 then we can't promise we will get you all done in the one night. Tuesday 19.15 is weightlifting, there will be no WOD on at this time. Thursday 19.15 there is both a WOD and weightlifting. Friday 15.2:  The gym will run heats all morning, lunchtime and evening.  Depending on the time domain will dictate the times and size of the heats.  Check the website and be sure to make it in to get this workout completed.  The people that partake in every workout every week will have their name entered to a prize draw! Saturday:  15.2 will run from 0830-1100.  Weightlifting will be on at 1000, CrossFit Kids and Girls WOD will be on at 1115.  Girls WOD will include 15.2.  

Workout of the Day A. Power sntach 3-3-3-2-2-2-1-1-1 Today is about working on the mobility and technique to execute the movement safely and efficiently.  It's not a 'good lift' unless it would pass BWLA standards. If you have never snatched before in your life then that's great!  Come in and learn! Tonight - weightlifting is on at 1915.  This class costs £3 and will be taught by Colette Will.  The class lasts an  hour and you do not need to be a member of CFG to attend and learn from the extensive experience and knowledge this amazing person has. Friday - the CrossFit Games Open 2015 begins!!  It will be the WOD every Friday and it will run during all of the Open gym and Girls WOD over the weekend.  Please make an effort to come and support your fellow athletes.  I personally intend to do the WOD early doors on Friday... this won't stop me cheering those that do the workout on Saturday or Sunday!  The latest judge date is Monday but we can't stress enough that you should endeavour to have this completed by the end of Friday. Finally a special thanks to Todd, Rory and Daff for co-ordinating the Level2 these last few days.  It's not easy learning new habits and dropping old ones but we continually strive to provide a better service and hope this shows over the coming weeks/months.

Workout of the Day A. Rope climb intro B. In pairs: 20min AMRAP Cindy (5 pull-ups, 10 press-ups, 15 air squats) One person rests whilst the other works.  Alternate after each completed round.  Scale movements accordingly. OK, this time Invictus will train in Arch 1.  I fucked that up yesterday but not today! The Level 2 goes on tomorrow from 0900 - 1715 so please keep to arch2 between these hours and if you are in during open gym be considerate to others regarding space and equipment.  Avoid WOD times where possible if you intend to do your own thing. Thursday we will be back to normal

Workout of the Day death by ground to overhead Remember Arch 1 is closed today between 08:30 and 17:30 due to CFG hosting the Level2 CrossFit Trainer Seminar.  The WODs will all run as normal for both archways except Invictus will train in Arch 1 and the regular WOD will run in Arch 2.  If you normally use the open gym please try to make it into the gym between the WOD times for the next 2 days.  We appreciate your understanding. Tonight there is weightlifting at 19.15 in place of the WOD.  £3 per person per time.

Workout of the Day A. 1RM back squat B. 3x8 good mornings C. Teams of 3. Row 300/250 20 wallballs New rower starts every 90s.  Complete 3 rounds each and record time of each round. This is a busy week at CFG. Tuesday & Wednesday:  Arch 1 will be closed between 9-5 due to hosting the Level 2.  This means all of arch 1's training will take place in Arch2 for these days and Invictus will train in arch1. Tuesday : 19.15 there is no WOD but weightlifting will be on in it's place.  This class costs £3 and you do not need to be a member of CFG to attend. Thursday : 19.15 there will be both weightlifting and the WOD on. Friday : The first CrossFit Games Open workout of 2015!  This will be in the regular programming for arch1.  We will also run heats through the weekend as well and in special circumstances we will allow people to be judged on Monday.  We want to get as many of you as possible judged on Friday so please make this a priority.  We don't know what the WOD will be but we will offer advice, tactics and scaling methods to all.  This will be epic Tuesday is also Julie Smith's birthday!  Give her a hug if you see her