Workout of the Day "11.1" AMRAP 10: 30x DUs (Scaled 6x Burpees) 15x Power Snatches (Scaled hang power snatches) 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 Time is running out to buy tickets for the CFG Christmas Night Out 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.

Workout of the Day In teams of 3: AMRAP 30 30x Wall Ball Shots 20/14lbs 30x Kcal Row 60x Wall Ball Shots 20/14lbs 60x Kcal Row 90x Wall Ball Shots 20/14lbs 90x Kcal Row 120x Wall Ball Shots 20/14lbs 120x Kcal Row Etc... 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 Time is running out to buy tickets for the CFG Christmas Night Out 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.  

Workout of the Day 20 Minute EMOM: 1x Hang Power Clean 1x Hang Squat Clean 1x Front Squat Increase load every 2 minutes 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 Time is running out to buy tickets for the CFG Christmas Night Out 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.

Workout of the Day 3RFT: 3x Deadlifts 185/120kg 30x TTB 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 Time is running out to buy tickets for the CFG Christmas Night Out 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.

Workout of the Day A. Axle bar speed bench at 45% 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. 3x 12 Kettlebell bench press D. Dragonflies 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 Time is running out to buy tickets for the CFG Christmas Night Out 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.

Workout of the Day A. 2km Row B. Hamstring mobility Information CrossFit Kids will be on as normal this week however, due to the weightlifting competition, girls WOD will be cancelled. Apologies for any inconvenience. 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 10-1 Reps For Time: (10 push ups, 10 cleans, 10 deadlifts, 9 push ups, 9 cleans, 9 deadlifts, 8 push ups... etc) Push Ups Cleans 70/43kg Deadlifts 70/43kg Information CrossFit Kids will be on as normal this week however, due to the weightlifting competition, girls WOD will be cancelled. Apologies for any inconvenience. 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: 20x Back Squats 60/40kg Run a mile 20x Back Squats 60/40kg Information CrossFit Kids will be on as normal this week however, due to the weightlifting competition, girls WOD will be cancelled. Apologies for any inconvenience. 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: 50kcal Row 40x TTB 30x Power Cleans 50/30kg 100x DUs Information CrossFit Kids will be on as normal this week however, due to the weightlifting competition, girls WOD will be cancelled. Apologies for any inconvenience. 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.