Tonight : 19.15 a new kettlebell class. Come in and try it. £3 for members, £5 for non-members. If you are in during WOD time, do the WOD. WOD For time 30 x hang clean and jerk 60/40kg -every time you drop the bar do 10 burpees

Thursday night, a brand new kettlebell class, at 7.15pm, get in, learn and work hard! Please turn up for WODs on time and if you are in during WOD time, especially the busier (evening) classes, do the WOD! WOD Sntach / power snatch practice. Hold in catch position for 5s per attempt. then 'Cin' (half Cindy) 10 min AMRAP 5 pull ups 10 press ups 15 squats

Well done to all who took part in yesterday's WOD, some great weights being lifted! Thursday night there will be a new class available at 19.15, a kettlebell class, it will cost just £3 for members and £5 for non-members. This class is designed to develop skill with the kb over a few sessions so don't expect to learn all there is to know in one lesson, like Olympic Lifting, that just won't happen. Tonight is Olympic Lifting, come in and learn from Ray and Haris, ask them about your technique and refine your skill in all speed / power lifts. They also offer advice on programming. WOD A. Perform the following complex twice to complete a set: 1x power clean 2x hang power clean 1x split jerk Touch and go on the second power clean, perform 5 sets, build up to heaviest weight possible. then 12 min AMRAP 8 Deadlifts 100/65kg 16 Pistols (alternating leg) 32 Double unders Post weight and rounds to comments.

This week we will be running a new class.  There is a kettlebell class on at 19.15 on Thursday.  Post to comments if you are interested! Tuesday night will have Olympic Lifting at 8pm. WOD In 15mins find your 3RM Front Squat - have at least 5 lifts in that time then Helen 3 Rounds for time Run 400m 21 KB swings 24/16 12 pull-ups

After a week of heavyweight brutality nothing but bodyweight for a change. Good job CFG; you crushed it. Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Complete all reps of each exercise before moving to the next

WOD Press 3 - 3 - 3 Push press 3 - 3 - 3 then 7min AMRAP 25 double unders 7 front squat 50/35

Great WOD yesterday, well done to everyone who gave it a shot.  We also had Rudy Nielsen and Laura Nielsen (DeMarco) stop by for a workout! There is no parkour tonight.  Sorry folks! WOD 4 rounds of tabata pull ups 4 rounds of tabata press ups For score add highest and lowest score together. then 5 rounds for time Run 10 knees to elbows 15 burpees Post time.

Tonight there is no mobility class.  Tomorrow there is Conditioning for Parkour, on at 7pm. WOD 15mins Snatch/power snatch practice then 30 x clean and jerk @ heaviest weight possible 30min timecap Post weight, reps and time to comments.

Well done to all those who took part in yesterday's WOD, it was emotional!  Great numbers and attendance yesterday, let's keep it going!  Tonight, 8pm, Olympic Lifting with Ray, Haris and Colette.  Make sure you come in and get your technique reviewed by the Gladiator coaches who specialise in Olympic Lifting! WOD 5x5 back squat (this was last week's WOD as well, so if you managed the same weight across all 5 sets, add 5kg and try and better that score!) then For time: 3-6-9-12 rep rounds for time thrusters 50/35 toes to bar

This week there will be no mobility WOD.  Olympic Lifting is on Tuesday and Conditioning for parkour will be on Thursday.  If  you are in to exercise during WOD hours, you are doing the WOD.  For those doing the Fundamentals, please be in on time and if you need to cancel a class, let us know in advance or you may be charged for the session.  Looking forward to another great week at CFG and welcome back Mat and Anna! Big Red Challenge Just like The End WOD for the 2011 CrossFit Games... 3min AMRAP 5 wall climbs 20 kb taters 24/16 30 burpees 40 kb snatch 24/16 50 box jumps 60 kb swings 24/16 Rest 1 min 6min AMRAP 5 wall climbs 20 kb taters 24/16 30 burpees 40 kb snatch 24/16 50 box jumps 60 kb swings 24/16 Rest 2mins For time: 5 wall climbs 20 kb taters 24/16 30 burpees 40 kb snatch 24/16 50 box jumps 60 kb swings 24/16 Post total reps for 3 and 6 min AMRAPs and total time to comments.