November 18, 2019
Monday 18th NovemberCFG Christmas Party - Sat 7th December - Old Savings Bank - tickets for sale at front deskMetcon (Time)Black Box
November 2019
November 16, 2019
Team WodCFG Christmas Party - Sat 7th December - Old Savings Bank - tickets for sale at front deskMetcon (Time)Teams of 3 For Time: Casino Loop(together) Into 100 Thrusters @35/25kg Bar may not touch the floor. Pass between athletes ,if it is dropped penalty of 5 Synchro BurpeesMetcon (Time) 150/120 Kcal Bike Into 300 Air Squats 1 Person Works at a Time. The thruster barbell must be off the ground before the air squats begin l, if it touches the ground before the squats are finished . Penalty 5 Synchro Burpees
November 12, 2019
Tuesday 12th NovemberRum tasting Sat 16th Nov 18:30-20:30- £25* (cash only)followed by End of Open Party 20:30-22:30pm BYOB & cakeCFG Christmas Party - Sat 7th December - Old Savings Bank - tickets for sale at front deskBanded Strict Press (8x3 @50%)Metcon (AMRAP - Rounds and Reps)AMRAP 8 10x Bent Over Reverse Fly 2.5/1.5kg 15x Windmills 20x Strict Press
November 5, 2019
Tuesday 5th NovemberRum tasting Sat 16th Nov 18:30-20:30- £25* (cash only)followed by End of Open Party 20:30-22:30pm BYOB & cakeHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run61/43kg
November 4, 2019
Monday 4th NovemberRum tasting Sat 16th Nov 18:30-20:30- £25* (cash only)followed by End of Open Party 20:30-22:30pm BYOB & cakeMetcon (AMRAP - Rounds and Reps)AMRAP 14 10x Deadlift 70/45kg 20x Ab mat situps 30x Double Unders
November 2, 2019
Team WodRum tasting Sat 16th Nov 18:30-20:30- £25* (cash only)followed by End of Open Party 20:30-22:30pm BYOB & cakeMetcon (Calories)Teams of 3 5 Min Max Kcal Bike Metcon (AMRAP - Rounds and Reps)15 AMRAP Conga Style 5 Pull Up’s 10 DB Snatches@22.5/15kg 15 Wallballs@20/14lbs Metcon (Calories)5 Min Max Kcal Bike
November 1, 2019
Friday 1st November 2019Rum tasting Sat 16th Nov 18:30-20:30- £25* (cash only)followed by End of Open Party 20:30-22:30pm BYOB & cakeCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg squats 10 clean and jerks, 225 / 145 lb 30 single-leg squats 5 clean and jerks, 275 lb / 175 lb 30 single-leg squats 5 clean and jerks, 315 lb / 205 lb Time cap: 20 minutesCrossfit Games Open 20.4 Scaled (Ages 16-54) (Time)For time: 30 box jumps, 24 / 20 in. 15 clean and jerks, 65 / 35 lb 30 box jumps, 24 / 20 in. 15 clean and jerks, 95 / 55 lb 30 box jumps, 24 / 20 in. 10 clean and jerks, 115 / 75 lb 30 medicine-ball step-ups, 20 / 14 lb 10 clean and jerks, 135 / 95 lb 30 medicine-ball step-ups, 20 lb / 14 lb 5 clean and jerks, 155 / 115 lb 30 medicine-ball step-ups, 20 / 14 lb 5 clean and jerks, 185 / 135 lb Time cap: 20 minutesCrossfit Games Open 20.4 Masters (55+) (Time)For time: 30 box jumps, 24 /20 in 15 clean and jerks, 95 / 65 lb 30 box jumps, 24 / 20 in 15 clean and jerks, 115 / 75 lb 30 [...]
October 2019
October 31, 2019
Thursday 31st OctoberRum tasting Sat 16th Nov 18:30-20:30- £25* (cash only)followed by End of Open Party 20:30-22:30pm BYOB & cakeMetcon (Time)'Pumpkin Fun' For Time in Pairs: 800m Run with Medball (1 ball, both run) then 5 rounds: 20x Medball Cleans 20/14lb shared 20x Medball Situps shared 20x Synchro Burpees 800m Run with Medball (1 ball, both run) Time Cap 30min
October 30, 2019
Wednesday 30th OctoberRum tasting Sat 16th Nov 18:30-20:30- £25* (cash only)followed by End of Open Party 20:30-22:30pm BYOB & cakePaused Front Squat (5x3 @75% of 1RM)3 second pause squatsHip Bridges (3x10 120/80kg)Accessory - working in teams of 3 - 1 person on bridges, 2 on abs, rotate through 3 Rounds: 10x Barbell Hip Bridges 120/80kg Partner Ab throw down - 10L, 10 middle, 10 R Partner Leg Throwdowns (3 rounds: 10L, 10 middle, 10 R )
October 29, 2019
Tuesday 29th OctoberRum tasting Sat 16th Nov 18:30-20:30- £25* (cash only)followed by End of Open Party 20:30-22:30pm BYOB & cakeMetcon (AMRAP - Rounds and Reps)In teams of 2 - AMRAP 20 Partner 1: Row or Bike for Cal Partner 2: 1 round of Cindy: 5x Pull-Ups 10x Push-Ups 15x Airsquat Score is Cal and rounds of CindyCindy ScoreMetcon (Calories)In teams of 2 - AMRAP 20 Partner 1: Row or Bike for Cal Partner 2: 1 round of Cindy: 5x Pull-Ups 10x Push-Ups 15x Airsquat Score is Cal and rounds of CindyCal on Row