Monday 23rd DecemberChristmas Hours:24th Dec - open until 14:1525th & 26th - CLOSEDDie Hard - "We do NOT alter the plan!" (Time)"We do NOT alter the plan!" In pairs Conga style, fastest goes first. For Time: 25/20cal row 50x DU/100x SU 25/20cal Bike REST 3 min 20/15cal row 50x DU/100x SU 20/15cal Bike REST 3 min 15/10cal row 50x DU/100x SU 15/10cal Bike
Team WodChristmas Hours:24th Dec - open until 14:1525th & 26th - CLOSEDMetcon (AMRAP - Reps)Teams of 4: 5-4-3-2-1 Min AMRAP 5 Burpee DB Step Ups@2x15/10kg 10 DB Thrusters@2x15/10kg 15 DB Snatches@15/10kg Max Kcal Bike
Friday 20th DecemberChristmas Hours:24th Dec - open until 14:1525th & 26th - CLOSEDMetcon (Time)"Jacob Morris" For Time: 50x Wallballs 20/14lb 40x cal Row 30x DB Snatch 22.5/15kg 20x Box Jump Over 24/20"" 15x Bar Muscle-Up
Thursday 19th DecemberChristmas Hours:24th Dec - open until 14:1525th & 26th - CLOSEDMetcon (Time)21-15-9 Power Cleans 60/40kg HSPU
Wednesday 18th DecemberChristmas Hours:24th Dec - open until 14:1525th & 26th - CLOSEDDie Hard - "Welcome to the Party Pal" (4 Rounds for reps)4 Rounds for Reps 2 minutes Max cal row rest 30 seconds 2 minutes max burpee box jump overs 20"" rest 30 seconds 2 minutes Max cal Echo bike rest 30 seconds 2 minutes Max effort Wallballs rest 30 seconds Score per round is total calories plus total reps
Thursday 12th DecemberMetcon (Time)Ian Kerr Special Request - for time
Monday 9th DecemberSilvers - wear long socks and/or leggings tomorrow!Metcon (Time)For Time: Casino Loop 15-12-9 Power Snatch 60/40kg C2B Pullups RX+ 9-6-3 Bar Muscle Ups
Team WodMetcon (Time)Teams of 3 2 Rounds For Time: 75 Kcal Row 50 Burpees Over Erg 30 Synchro Air Squats 15 Sandbag Over Shoulder@75/50kg
Thursday 5th DecemberCFG Christmas Party - Sat 7th December - Old Savings Bank - tickets for sale at front deskMetcon (Time)In Pairs for Time: 6 rounds YGIG 12/9cal Row 8x OTBB 8x STOH 43/30kg
Tuesday 3rd DecemberCFG Christmas Party - Sat 7th December - Old Savings Bank - tickets for sale at front deskDie Hard "Mr Mystery Guest? Are you Still there?" (Time)"Mr. Mystery Guest? Are you still there?" 2 RFT in pairs: 100/80 cal Assault Bike 75x Axle Bar Deadlift 120/85kg 50x Pullups Cap 25min