"Fight Gone Bad" (Sort of) Move from each station after a minute. The five movements make up a five-minute round after which there is a one minute break. Repeat for a total of 3 rounds. Wall-ball: 20 pound ball, 10 ft target. (Reps) Kettlebell Swings: 24/16kg (Reps) Box Jump: 20" box (Reps) Push-press: 20/15kg (Reps) Row: calories (Calories) The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. Standards for those interested: Intermediate: M 250 F 200 Advanced: M 300 F 265 Elite: M 400 F 350 Divided We Fall: Team B Qualifiers 21st Oct Sign up with a coach for the DWF qualifiers on the 21st. All are welcome to compete: The WODs will get progressively more technically and physically demanding as the day goes on but all will be able to take part to a greater or lesser extent. If you are injured there will be scaling options but you won't be eligible for team selection if you scale. Graphic artist and Parkour Ninja Omercan Cirit has produced a design for a limited edition DWF Tee Shirt: place your order on the whiteboard - all profits support the team on their way to Swansea. Anyone travelling to Swansea should get a shirt to be a part of CFG's "Big Red Wall".

C. Max Double Unders Unbroken(3x attempts) B. 3-3-3 Overhead Squat C. Run 800m 3-6-9 Thrusters 62.5/42.5 TTB/K2E Run 800m Olympic Lifting is on tonight with Ray, Haris and Colette to refine your technique in the Olympic Lifts. Anyone taking part in the qualifiers for DWF would greatly benefit from these sessions. Please register your interest for the limited edition CFG Divided We Fall T-shirt in the box.

A. Accumulate time in one of the following positions: a) 1x minute free handstand b) 2 minutes handstand against wall c) 3 minutes headstand against wall B. Capacity Test 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups (Pull ups may be subbed for jumping pull ups with full extension of the arm - no bands) Thanks to Thames CrossFit, London for the above WOD. Thames CF set this workout as a test of baseline ability for their CrossFit Athletes and this will serve as an opportunity to see where your level of basic skill and fitness lies. Mobility to follow. Beginner: M 7.00 F7.30 Intermediate:  M 5.40 F 6.30 Advanced: M 4.30 F 5.35 Elite: M 3.55 F 4.40 Olympic Lifting will be on tomorrow night at 8. The staff that take these sessions are literally the best in the country: make sure you attend.

Happy Birthday Laura H! A. 5 Minute AMRAP of Double Unders B. For time: 1 deadlift - 1 power clean -1 jerk 75/50 2 deadlifts - 2 power cleans - 2 jerks 3 deadlifts - 3 power cleans - 3 jerks 4 deadlifts - 4 power cleans -4 jerks 5 deadlifts - 5 power cleans - 5 jerks block run 5 to 1 reps deadlift / power clean / jerk 75/50 Girls' WOD will go ahead tomorrow at 11am, could all gents please vacate the premises by that time unless providing transport for their other half. Team WOD will go down on Sunday from 11am. Get your name up on the board if you are interested in a DWF limited edition tee shirt - profits will go toward the teams competing in Swansea. We will start taking names for the B team qualifiers from Monday. Regardless of ability or aspirations toward competition, come and show your support for your fellow athletes. It's a great chance to get a taste of competitive CrossFit and promises to be a good day for all of the community.

WOD A. Snatch drills - sit in the catch position for 3sec before standing up. B. For time: 21 thrusters 50/35 3min double unders 21 thrusters 50/35 Post time and double unders to comments. There is no 19.15 WOD tonight, Jonny is offering a mobility class in it's place.  This is open to all and costs just £3.  We are looking to make this a regular class and more details will be available at the class tomorrow.  If you have never attended one of these classes before, make an effort to get along to this one. On behalf of all the staff and members of CFG we would just like to welcome Tino back from Invictus.  He is only back for a few weeks but you will likely find him in the gym back in his usual spot, the couch!

WOD Team AMRAP: 30cal row 25 kb swings 24/16 25 Wallballs 20/14 25 HRPU 30 walking lunges Block run Tomorrow night (Thursday) Jonny will be running his mobility sessions in place of the WOD at 19.15. Class costs just £3 and is a must for all members. It teaches you all how to identify and target those tight muscles which cause poor movement range and how to recognise issues before they become injuries. This weekend: Saturday 11am girls wod. Sunday: 9am girls strength wod. 11am team wod with a Parkour twist! Come in and learn skills like bar muscle ups and hand balancing!

WOD A. 1 rep max squat clean B. For time: Block run 20 kb snatches (10R/10L) 24/16 Block run 20 overhead squats 40/30 20 box jump burpees 24/20" Tuesday: Weightlifting with Ray Cavanagh at 8pm.  Come in and work on your speed and power with this focussed class led by one of Scotland's most qualified coaches. Thursday: Jonny's mobility class finally returns!  This will run in place of the 19.15 class.  Again, there will be no 19.15 WOD on Thursday 4th.  This class is important for everyone, you need to learn how to care for your body especially when you do exercises as rigorous as CrossFit WODs.  This class is open to members and non-members alike and costs just £3 per person.  Block booking will also be available soon. Saturday:  Girls WOD is back on at 11am. Sunday:  Girls strength session starting at 9am with Steph Dekker.  Then  team WOD at 11am with Omercan, come in and learn skills like hand balancing and bar muscle ups! October 21st - Sunday - We will be hosting an open competition for Divided We Fall.  As some of you may be aware we now have 2 teams for this competition (more details can be found here), one team has been decided by the coaches.  The other team (consisting of 4 boys and 2 girls) is yet to be decided and the fairest way we can think of making this team is by having you all earn your space in competition.  So save the [...]

WOD For time: 21-15-9 Fat grip deadlift 62.5/40kg Lateral box jump burpees 24/20" Tonight is the last chance to take part in the track running session so do your best to make it along.  If you haven't read the link I have been posting all week then read this, it is not simply a run around the track, it is a coached event that includes specific drills to improve your sprinting technique.  This is a great chance to work on a skill many take for granted and to get a solid 400m time which you can measure improvement against. Great news, Jonny Kilpatrick our resident physio and owner of Physio Effect is starting up his mobility classes again!  These are likely to start on Thursday 4th October and are scheduled to run in the evening in place of one of the WODs.  This class is a must for all.  So please do not skip it.  It will cost only a few pounds and will leave you with a wealth of knowledge and improve your movement so you can continue to smash those PB's!

WOD A. Hang snatch 3-3-2-2-1-1 Post loads to comments.  For those not used to the movement, spend 20mins practising. B. HBBS 3x3 with 5s pause at bottom of the first rep. Tomorrow night is the last chance to attend the running track sessions.  More details can be found here Sharon is doing a few massage promotions, if you have never had a massage before and are not sure what to expect please read her article here

WOD A. Tabata B. 1min on / 1min rest Row (calories) HR press ups Wallballs 20/14lbs - 10' line Box jumps 20" Complete 2 full cycles and post lowest scoring round on each station. - Regular members do 10 burpees during each 60s rest. This weekend the Four Nations are on in Manchester.  We have a number of competitors taking part (Fitzi, Steph C and Steph D) so if you see them wish them the best of luck! If you missed yesterday's track running session you can still make the one on Friday night, more details can be found here