WOD 3x 5 back squat 3x 5 strict press 1x 5 deadlift What a weekend!  Well done to Anna for her efforts in the London Throwdown!  She managed 1000m in 3m 38 on the rower! Anne, Kirk and Steph all took part in the Powerlifting Open, amazing stuff, people begin to realise we lift some heavy weight at CFG!

WOD 7 rounds for time 7 cleans 7 kb swings 7 burpees On behalf of everyone at CFG we wish Anna Kowalska (edit: Iain needs a polish lesson) the best of luck at the London Throwdown this weekend!  You can keep up to date via their twitter .  We are very proud of her and look forward to hearing all about it when she returns, you'll smash it Anna! This weekend we are operating typical hours.  Saturday 9-12 and Sunday 9.30-1.  Sunday morning there is a girls strength session with Steph Dekker.  

WOD A. 4min max calorie row 2min rest B. 4min ladder 1-2-3-4-5-6 etc. burpees / pull ups 2min rest C. 4min max reps wallballs Tonight, 19.15 is mobility with Jonny, just £3 per person and open to all, members and non.

WOD For time: 50 kb swings 24/16 50 wallballs 50 abmat situps 50 plate jumps 50 walking lunges - every 5 mins do 15 burpees. Start with 15 burpees. Well done PM people, you redeemed the poor show of numbers in yesterday's morning and lunchtime classes! Thursday there is no 19.15 WOD and Jonny is hosting a mobility class instead.  It costs just £3 and is valuable to all so make it along.

WOD A. Hang snatch 1-1-1-1-1-1 / technique. B. For time: 10x block run Well done to all those that attended our 3rd week of strength training in a row.  We are seeing some good steady improvements from many of you.   We had 101 people through the doors, we are very lucky to have such a large community, keep up the good work, the Open is not far away! Tonight there is no 19.15 class, instead it is Olympic Lifting. Thursday there is no 19.15 class, instead it is mobility. The CrossFit Games Open begins on the 6th of March!  Programming will start to change from February to reflect this event.

WOD A. 3x 5 back squat 3x 5 strict press 1x 5 deadlift B. 5min AMRAP bear complex with the weight you managed your 3x 5 strict press Bear complex - power clean, front squat, push press, back squat, push press.  There are no cleans, thrusters or jerks. A big thank you to everyone for being so helpful and understanding over the weekend.  We have almost finished all the work and the remaining jobs should not require us to limit our service hours to you (we hope).  There are still plenty of jobs needing done, mostly painting so if you are available out of WOD hours to lend a hand then speak to a member of staff. This week: Tuesday: there is no 19.15 class and Olympic Lifting will be on instead with Ray Cavanagh.  Ray is one of the top coaches in Scotland, make an effort to get along to one of these classes, it costs just £3. Thursday: there is no 19.15 class and mobility will be on instead.  Jonny runs this class and it also costs £3.  These classes are for everyone, whether you are in perfect health or coming back from injury.  Jonny will address various range of motion issues as well as teach muscle release techniques to improve movement quality.  Well worth a visit.

WOD A. 3RM front squat with 3s pause at bottom of rep 1 and 3. B. For time: 1min max calorie row (kcal) rest 1min then Fran 21-15-9 thrusters 42.5/30 pull ups We are closed until at least the lunchtime WODs tomorrow.  Sorry for this unusual event however these are the finishing touches on the work being done at the gym and we want to make sure they are completed for Monday.  This will better our service to you all and should be done soon.  We hope you all understand.

WOD A. 1-1-1-1-1-1 hang snatch B. 5 rounds for time: 10 overhead squats 50/35 15 over the bar burpees Tonight:  Jonny's mobility class is on instead of the 19.15 class.  This class is open to all and will be addressing the maintenance of the front rack position.  Come along and learn how to develop your upper body mobility! Friday morning we will be closed.  We apologise for the inconvenience however we are needing the morning to tear down the end area and put it into a skip that arrives that morning.  If you wish to help then please stop by from about 7.30.  The gym should be open from lunchtime (12) onwards.

WOD A. Tabata 20s on / 10s off x8 wallballs abmat situps B. For time: 15 burpees 30 thrusters 40/30kg 45 kb swings 24/16 block run 45 kb swings 30 thrusters 15 burpees

WOD A. 500m row for time B. 10min AMRAP block runs max ground to overhead Tonight, there is no 19.15 class, instead it is olympic lifting, cost is just £3 to come in a nd learn from the head of weightlifting Scotland. This Thursday there is no 19.15 class, Jonny's mobility class makes it's return.  Come along and improve your range of motion and learn how to take care of that new found strangth!