Workout of the Day A. Speed bench rotations with variable grip positions 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. 4x 10 BB skull crushers D. 4x 25 each side banded twists 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 will be on sale this week.

Workout of the Day “Murph” For time: 1 mile Run 100x Pull-ups 200x Push-ups 300x Air Squats 1 mile Run "In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it." Scaled For time: 800m run 5  rounds: 10x strict assisted pull-ups 15x push-ups from the knee 20x air squats 800m run Soft time cap at 50mins Information Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00. The CFG newsletter was released yesterday. If you missed it; you missed out. Sign up for the next one ASAP. 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 will go on sale this week. Photos from Team Classic Final Huge thanks to Robert McFadzean and Louise Mather of Nomiddlename.co.uk for getting us [...]

Workout of the Day 1-1-1-1-1-1-1 Clean and Jerk Information Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00. The CFG newsletter was released yesterday. If you missed it; you missed out. Sign up for the next one ASAP. 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 will go on sale this week. Photos from Team Classic Final Huge thanks to Robert McFadzean and Louise Mather of Nomiddlename.co.uk for getting us these stellar snaps of the Team Classic Final event. The photos capture all of the amazing community atmosphere from the weekend. Photos Here

Workout of the Day AMRAP 11 15x TTB 10x Atlas stone cleans 50/30kg 15x HSPU Information Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00. Keep an eye out for the CFG newsletter – destined for inboxes this week. 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 will go on sale this week. Photos from Team Classic Final Huge thanks to Robert McFadzean and Louise Mather of Nomiddlename.co.uk for getting us these stellar snaps of the Team Classic Final event. The photos capture all of the amazing community atmosphere from the weekend. Photos Here

Workout of the Day AMRAP15: 25x pull-ups 50x kcal row 100x overhead squats 20/15kg 50x box jumps 24/20" 25x pull-ups Information Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00. Keep an eye out for the CFG newsletter – destined for inboxes this week. 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 will go on sale shortly.

Workout of the Day A. Speed bench rotations with variable grip positions at 40% 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. 50x honest push ups D. 4x 20 partner leg throwdowns (10x centre, 5x left, 5x right) Information Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00. Keep an eye out for the CFG newsletter - destined for inboxes this week. 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 will go on sale shortly.

Workout of the Day "Hope" 1 Min Burpees 1 Min power snatches 35/25kg 1 Min Box jumps 24/20" 1 Min Thrusters 35/25kg 1 Min C2B pull-ups "Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round after which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep. Information Back to normal. Thank you for your understanding: we are the only gym in Scotland to host CrossFit HQ seminars. It is a great honour offered to very few gyms and the knowledge that we are able to gain from these weekends is absolutely unrivalled in value. Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00 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 will go on sale shortly.

Workout of the Day AMRAP7: 10x SDLHP 60/40kg 10x Push Press 60/40kg Information Back to normal. Thank you for your understanding: we are the only gym in Scotland to host CrossFit HQ seminars. It is a great honour offered to very few gyms and the knowledge that we are able to gain from these weekends is absolutely unrivalled in value. Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00 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 will go on sale shortly.

Workout of the Day "Back Squat Party" 2x Squats EMOM Starting at 60/40kg add 5kg every minute until 100/80kg before adding 2.5kg every minute until failure Scaled 2x Squats EMOM Starting at 40/20kg add 5kg every minute until 60/40kg before adding 2.5kg every minute until failure Beginner 5x5 back squat/back squat practice Information Back to normal. Thank you for your understanding: we are the only gym in Scotland to host CrossFit HQ seminars. It is a great honour offered to very few gyms and the knowledge that we are able to gain from these weekends is absolutely unrivalled in value. Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00 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 will go on sale shortly.

Workout of the Day In teams, for time: 900m ski 30x wall-ball shots (20/14lbs) 30x box jumps 24/20" 750m ski 25x wall-ball shots 25x box jumps 300m ski 20x wall-ball shots 20x box jumps   Information Back to normal. Thank you for your understanding: we are the only gym in Scotland to host CrossFit HQ seminars. It is a great honour offered to very few gyms and the knowledge that we are able to gain from these weekends is absolutely unrivalled in value. Kids, Weightlifting and Girls WOD will all be back on this week. 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 will go on sale shortly.