WOD A. Snatch: 5 light, 5 medium, 5 heavy weight. B. Nancy 5 Rounds for Time of: Block Run 15 Overhead Squats (42.5 men/30 women)

WOD A. 7min AMRAP 2x block run 20 HR press ups max wallballs 2min rest B. 7min AMRAP Row 1000m 20kb swings 32/24 max knees to elbows 2min rest C. 7min AMRAP 50 burpees 20 box jumps max squats - post squats, knees to elbows and wallballs to comments.

Final Paleo Retest WOD2 Bleep! Second of three final tests to conclude the 4th round of the paleo challenge.  Everyone performed admirably in the Total, Robert and Nisha crushed their totals from day 1 as did many others.  Fran will be on Friday! Tonight at 20.00 there will be weightlifting with Ray and Colette, make it along and learn from the best in the two fastest lifts in weightlifting. Thursday - Jonny's mobility class takes place of the 19.15 WOD.  This class costs just £3 and is sure to teach you more about your movement issues and how to take care of them than you'll ever learn in a regular class. Thanks to Laura for today's slider, if you take any good photos then be sure to use the app or send them in to [email protected]  

WOD CrossFit Total 1RM press 1RM back squat 1RM deadlift Post total of all 3 lifts. This is the last week of the current paleo challenge and we kick it off with the total.  Tuesday will be the bleep (and olympic lifting at 8pm) Fran will be on Friday. Thursday there is no 19.15 WOD, Jonny's mobility is on instead. This Saturday we will be having a Christmas/end of paleo/Gavin's birthday WOD so make time between your Christmas shopping.

WOD 15min AMRAP 5 HSPU 10 chest to bar pull ups 15 pistols (alternate legs every rep)

WOD A. In 15mins find your max power clean and 5 front squats B. 7min AMRAP 50 double unders 10 deadlifts @ weight achieved in A. Tonight there is no 19.15 WOD, Jonny is hosting a mobility WOD in it's stead so come along, pay your £3 and get limbered up.  These classes will teach you how to take care of your aches and pains as well as teach you the meaning of the word pain. Well done to all who survived Wednesday, especially Alana who was there for her first Fundamentals, tough introduction!

WOD For time: 6 x 25 wall balls; 15 burpees 6 x block run 6 x 30 kb swings; 20 box jumps Thursday – there is no 19.15 WOD. Instead Jonny is holding a mobility class. All are welcome and cost is just £3.

For time: 3, 6, 9 Reps of Clean and Jerk (70/50kg) After every set complete 3x Rounds of Cindy (5x Pull Ups, 10x Push Ups, 15x Squats) Olympic Lifting will be on again tonight with some of the UK's finest coaching staff and athletes. Thursday's 19.15 WOD will be replaced once again by Jonny's mobility WOD.

A. Working in pairs, accumulate time in an 'L' Hold on the rings: Beginners - up to 60secs Intermediate - 2 minutes Advanced - 3 attempts at max B. 1200m Run 9 Thrusters 50/35kg 800m Run 15 Thrusters 50/35kg 400m Run 21 Thrusters 50/35kg Olympic Lifting will be on again tomorrow night at 20.00: Keep losing the bar in front on your snatch? Always spilling the bar out of the clean in the receiving position? Can't quite get the second pull moving vertically? Come and find out why -  £6 a head, all are welcome. Jonny's mobility class will run instead of the 19.15 WOD on Thursday once again.

A. Snatch Grip Deadlift 5x3 (This is 5 working sets of 3, not a max effort) B. Helen (This is a max effort) 3 RFT: 400m Sprint 21 Kettlebell Swings 24/16kg 12 Pull Ups C. Immediately following Helen, 2min max double unders. We are planning to host a Christmas WOD/ End of Paleo Throwdown/ Light refreshment session, on the 8th of December from around 5pm, so you can cancel all the boring stuff you've been invited to and only accepted in case nothing cool happened at CFG. As if. Girls WOD is on this Saturday at 11am Team WOD will run under the watchful eyes of Jonny Kilpatrick on Sunday at 11am