Workout of the Day For time: 10x Thrusters 60/40kg 50x double-unders 8x Thrusters 60/40kg 40x double-unders 6x Thrusters 60/40kg 30x double-unders 4x Thrusters 60/40kg 20x double-unders 2x Thrusters 60/40kg 10x double-unders Information Kids will be on this Saturday for the Christmas party and the last session of the year. Sign up to the CFG newsletter. More news coming soon. Holiday Opening Hours Friday 23rd December – Close at 15:00 Saturday 24th December – Open as normal Sunday 25th – Closed Monday 26th – Closed Tuesday 27th – Open as normal Wednesday 28th – Open as normal Thursday 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal

Workout of the Day 21-15-9 Deadlifts 145/95kg Over the bar burpees Information Kids will be on this Saturday for the Christmas party and the last session of the year. Sign up to the CFG newsletter. More news coming soon. Holiday Opening Hours Friday 23rd December – Close at 15:00 Saturday 24th December – Open as normal Sunday 25th – Closed Monday 26th – Closed Tuesday 27th – Open as normal Wednesday 28th – Open as normal Thursday 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal

Workout of the Day In pairs for time: 1000m Row 90x Thrusters 42.5/30kg 800m Run 70x Pull Ups 60x Burpees 50x Box jump overs 24/20" 400m with heavy KB 32/24kg Information Kids will be on this Saturday for the Christmas party and the last session of the year. Sign up to the CFG newsletter. More news coming soon. Holiday Opening Hours Friday 23rd December – Close at 15:00 Saturday 24th December – Open as normal Sunday 25th – Closed Monday 26th – Closed Tuesday 27th – Open as normal Wednesday 28th – Open as normal Thursday 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal

Workout of the Day Today is the day A. 1 Rep Max Close Grip Bench Press B. 50x Honest Push Ups C. 150x ab mat sit ups Information Kids will be on this Saturday for the Christmas party and the last session of the year. Sign up to the CFG newsletter. More news coming soon. Holiday Opening Hours Friday 23rd December - Close at 15:00 Saturday 24th December - Open as normal Sunday 25th - Closed Monday 26th - Closed Tuesday 27th - Open as normal Wednesday 28th - Open as normal Thursday 29th - Open as normal Friday 30th - Close 15:00 Saturday 31st - Closed Sunday 1st - Closed Monday 2nd - Closed Tuesday 3rd - Open as normal

Workout of the Day "12 Days of Christmas" 1 x Wall Climb 2x Pistols 3x Burpees 4x Static Lunges 5x Wall Ball Shots 6x TTB 7xAir squats 8x RKBS 32/24 9x Box Jumps 10x Pull Ups 11x Push Ups 12(00)m Run On the first day of Christmas my trainers gave to me: 1 wall climb On the second day of Christmas my trainers gave to me: 1 wall climb, 2 pistols On the third day of Christmas my trainers gave to me: 1 wall climb, 2 pistols, 3 burpees... Information Kids, Weightlifting and Girls WOD will all be off this week due to the Christmas party. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars tonight, the 16th December. The gym will be closed from 15:00 today to facilitate preparations for merriment. Tickets are still available for purchase - get involved.

Workout of the Day In teams: 20 minute AMRAP 8x Yoke Carries 180/120kg Max 12' rope climbs Teams split into 2 subteams with one subteam completing as many 12' rope climbs in the time it takes the other subteam to complete 8 yoke carries. Score the total number of climbs and the total load (number of carries multiplied by weight). All of our very best to Mitch Mcculloch who will be tying the knot over the festive period. Congratulations buddy! Information Kids, Weightlifting and Girls WOD will all be off this week due to the Christmas party. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets have been made and are now available for purchase.

Workout of the Day For time: 20kcal row 20x GTOH 75/45kg 20kcal row Information Kids, Weightlifting and Girls WOD will all be off this week due to the Christmas party. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets have been made and are now available for purchase.

Workout of the Day Back squat 3-3-3-3 reps Thruster 3-3-3-3 reps 4 attempts at a max L-sit hold for time Information Kids, Weightlifting and Girls WOD will all be off this week due to the Christmas party. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets have been made and are now available for purchase.

Workout of the Day A. Axle bar speed bench at 50% of 1RM vs doubled micro mini “orange” bands (1RM less than 100kg) or mini “red” bands B. 8 rep top set close grip bench C. 4x 8 KB Floor Press D. 3x max sets knee raises Information Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets have been made and are now available for purchase.