Thursday 9th April Join us for our online Solidarity competition while we are all stuck inside - it's free!  https://competitioncorner.net/events/3777/register Warm-up 5 Rounds (3 for Scaled/Silvers) 10x Air squats 10x Jumping Lunges 10x Sit ups Metcon Write weights used in comments A. 4x 10 Sand Bag squats (load a backpack to AHAP and hug to belly) B. 4x 12 per leg reverse lunges off raised platform C. 4x10 per leg single stiff leg DB deadlifts D. 4x20 weighted Russian twists Finisher: 100 hamstring curls with hips raised, use medball or foam roller or socks on a slick floor Silvers/Scaled A. 4x10 Goblet Squats with DB/KB or heavy object b. 4x10/leg reverse lunges c. 4x10/leg stiff leg DB DL superset with 4x15 weighted Russian Twists Finisher: 75 Hamstring curls with hips raised, use medball or foam roller or socks on a slick floor Now who does not love a strength day, now that you are all trapped at home and desperate for any kind of stimulation I bet you're all flocking to do these. Ironically you're all going to be stronger through boredom than having access to a fully stocked gym. Now you're going to want to put as much weight as you can into a backpack, remember that 1l of water weights 1kg so that's a good way to go, likewise you could do a B&Q click and collect and grab a bag of builder's sand from them, even a rubble sack filled with soil is a good option. [...]

JT Join us for our online Solidarity competition while we are all stuck inside - it's free!  https://competitioncorner.net/events/3777/register Warm-up Warm-up "3 Rounds - scale to knees or arm of couch if required 3 Diamond Pushups 3 Regular Pushups 3 Wide Pushups I know this is a lot of pushups in the warm up but have you seen this WOD, it's all pushing. Once you have sorted out your scaling options, gotten everything together and you are good to go we are going to take a short 5 minute rest to let you fully recover, you may use this time to abuse your coach and fellow CFG members. " Metcon (Time) "JT" 21-15-9 HSPU Dips Push ups Silvers/Scaled 21-15-9 or 15-12-9 Z-Press or Pike Pushups Dips to arm of couch Pushups from knees "Now as well all know this should be ring dips, so one of the benefits of the lockdown is that most of us don't have rings at home so static dips are now RX. YAAASSSSSS!! JT was CrossFit's very first Hero WOD, going all the way back to Wednesday July 6 2005. It's an oldie but a goodie. This is a very clever little WOD, we are going to be working the pressing movements but hitting up all the angles, switching from delts to pecs and back again whilst keeping up a constant pressure on those lovely little triceps of yours. 21-15-9 would normally indicate that this is a sprint, whereas this is far from that, you [...]

Tuesday 7th April Join us for our online Solidarity competition while we are all stuck inside - it's free!  https://competitioncorner.net/events/3777/register Warm-up 3 Rounds 30 seconds fast feet 20 Air squats 30 seconds high knees 10 Burpees 30 seconds High heels 6 Archer pushups Metcon (Time) 5RFT: 400m run 16x DB Thrusters OR 16x Jumping Squats to Tuck Jump (no weight) *Silvers: 5 RFT: 200m run OR 60s Fast Feet 12x DB Thrusters OR 20x Air Squats Finisher - 4x10 single leg calf raises with control on eccentric Welcome to a world of burning legs, a workout with nowhere to hide, what joy. For the 400m run you should all have an appropriate app by now that lets you measure the distance, in fact most of you should have an approved route, somewhere you know is 400m or thereabouts, a lot of you are probably realising that the CFG block run is not 400m and so when this all gets back to normal, sometime around 2035, I shall expect to hear far fewer running based complaints. If you live in a flat, are unable to run or are sick of the local junkies chasing you then the scale for the run will be 2 minutes of air squats or 65, whichever comes first, this will be far, far worse than running. You're welcome. For the thruster if you have only 1 DB or KB then you can do 8 with one hand and then 8 with the other, likewise you [...]

Monday 6th April Join us for our online Solidarity competition while we are all stuck inside - it's free!  https://competitioncorner.net/events/3777/register Warm-up Finnish Warmup. Mechanical Bear Crawl Position For 30 seconds move your hands and feet as fast as you can maintaining the flat back and knees hovering just off the floor. Rest for 30 seconds and repeat for a total of 3 30 seconds rounds When done perform 10 Inchworms, at the bottom of each one perform 2 pushups. Metcon (Time) For time: 100/70 strict pullups* Every odd minute do 5 push ups Every even minute do 10 V-ups* *Silvers scale to 50 Pullups or Rows and Tuck Crunches or Sit-ups Finisher: 4mins 30s static door hold 30s plank push up hold So if you all did the WOD on Saturday, which obviously you did because it's a hero WOD, then you should be sufferring with some horrific DOMS, well good news you didn't use your lats or abs very much . . . hence today. This is a lot of strict pullups, you should be reaching the point of failure, I know it's very easy when no one is looking to keep a bent arm at the bottom of that pullup and go for prison reps, but there's no one to judge you but you right now, unless you're on Zoom obviously, so try to stay honest and get stronger through that full range of motion. Think of it like this, the longer the pullups take you the [...]

Sunday 5th April Join us for our online Solidarity competition while we are all stuck inside - it's free!  https://competitioncorner.net/events/3777/register Warm-up 3 rounds 20s heel drives 20s hip openers alt sides 20s star jumps Metcon (Time) 20min easy run then: 6x60m sprints, rest 1 min between sprints Metcon (6 Rounds for reps) 6x60m sprints, rest 1 min between sprints Metcon (Time) OR Solidarity Series - Workout 2 Unlimited: On a rolling clock: 0:00 - 10:00 Complete 200x Lunges (record time as tie breaker) rest to end of 10:00 min 10:00-12:00 min AMRAP Push Ups Scaled: 120x lunges/Push Ups from knees Silvers scaled 100 x lunges submit scores to competition corner - see link for movement standards: score for wodify will be time taken to complete lunges - record number of Push-ups in comments.

Saturday 4th April Join us for our online Solidarity competition while we are all stuck inside - it's free!  https://competitioncorner.net/events/3777/register Warm-up 2 rounds 20 Star Jumps 10 Burpees 20 AirSquats Metcon (Time) NHS Hero WOD 12 Rounds - one for each hour of a standard shift 5 HSPU / 10 Pushups 7 Devil's press / 14 burpees 19 Weighted Squats Max 42.5/30kg / 38 Airsquats 48 Double Unders / 48 Skips or 48 Star Jumps OK people this one is for the NHS, we're a little bit behind the curve here but that's fine, what we lack in consumate timing we will make up for in blood, sweat and tears. The HSPU, these can be strict or kipping, you can even scale down to pike pushups as well as long as you do them properly and make them difficult, if you're not failing reps here in the last few rounds then you've not pushed yourself hard enough. Devil's press, everyone's least favourite thing, it's always nice to find a way to make the burpee worse, be careful on the return from overhead, control the DBs to your hips and don't let them yank you down to the floor, we can add in an extra option for the Devil's Press, a burpee to an American kettlebell swing, it'll be slower than the Devil's Press but it should give you another option for using a weight. The 14 Burpees is fine for the first few rounds but I can see that [...]

Friday 3rd April Join us for our online Solidarity competition while we are all stuck inside - it's free!  https://competitioncorner.net/events/3777/register Warm-up 3 Rounds 10x standing zombie kicks 5x Inchworm to superman 5x Push ups Metcon (2 Rounds for reps) Run a clock On minutes 0, 2, 4, 6 do: 5 burpees 15 air squats 5 burpees Rest the remaining time. Record slowest round. Then on minute 8 do: 3 RFT 10 burpees 15 air squats RX+ if you own a weight vest, wear it. Wearing a weight vest for this WOD is going to change everything, get back up out of those burpees is going to be very tricky and the WOD at the end is going to crush souls. This should be about quality of movement, as with all the bodyweight movements it is very easy to cheat yourself into being quicker, but you're in the house on your own, there's no one watching you, you're going to have to be your own judge, so be honest with yoruself. You've got to think ""Do I want a good workout or a good score?"" Ideally you'll get both, but if you want a good score take this steady, find a pave early on and maintain. If you want a good workout go hard early, get the heart rate up and start pacing when you see your rest time flying past you, let the pain cave welcome you into it's cold embrace. The WOD is a sprint, everything you've got [...]

Friday 20th MarchIt is with regret to inform you the gym is closed for a time while the Coronavirus takes over.  However, do not despair, we have plenty of fitness instore for you online that requires no equipment!  Please refer to 'Home WOD' to and log your scores everyday.  #wearecfgMetcon (Time)4RFT: 5x Push Press 70/50kg 10x C2B 30x DU's

Wednesday 18th MarchPlease note Weightlifting 09:00 & 10:00 are cancelled on Sat 14th & 21st.  Program is available on 'WL out of hours' and can be done in open gym time.Sumo Deadlift (1RM)Sumo Dimel Deadlift (3x30 @30% of 1RM)Bulgarian Split Squats (3x12/leg back rack)choose your weight

Thursday 12th MarchCrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#35/25kg