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.

Gym will be open from 10 today, team WOD is at 11.

WOD Complete as many rounds/reps as possible in 12 minutes, of; - 6 Power cleans (Women-35kg / Men-50kg) - 4 Push press (Women-35kg / Men-50kg) - 10 Toes to bar

On Monday we will be posting a WOD that Big Red can complete with his limited resources whilst at sea.  The aim: beat him.  So come in and give it a go, we will post the results up at the end of the day. WOD For time: 200 double unders then 5 rounds of: 10 pull ups 5 wall climbs then 100 double unders

Conditioning for Parkour is on at 7pm this evening! WOD:slightly edited In 3 minutes Row 500m Max thrusters @ 42.5/30 2 minute rest In 3 minutes Block run Max kb swings @ 24/16 2 rounds, post total reps to comments

Tonight there is no mobility class. Please only WOD during WOD times. WOD Power snatch 3-3-3 then 5 rounds for time 15 knees to elbows 7 burpees