Workout of the Day

In teams:

Row 5000m

60 sumo deadlifts 40kg
25 synchronised burpees
50 sumo deadlifts 50kg
25 synchronised burpees
40 sumo deadlifts 60kg
25 synchronised burpees
30 sumo deadlifts 70kg
25 synchronised burpees
20 sumo deadlifts 80kg
25 synchronised burpees
10 sumo deadlifts 90kg
25 synchronised burpees

Get yourself a pair of 10’s, 5’s, 20’s and 15’s for Rx – Scale as required.

One athlete rows whilst another begins the deadlifts. One athlete deadlifts at a time. Divide the work and scale as required. During the burpees, all non-rowing athletes complete reps – chest and thighs must touch the floor at the same time and athletes jump and clap in unison.

Don’t underestimate the importance of sleep in your recovery. Just saying.

Get stronger

Information

Kids is back this weekend at 11.15

Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg

Flexibility with Khi is on this Sunday at 10.00 for more Open prep

The next CFG Community Shield event will be on Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family

Reebok CrossFit Games Open 2016

The registration for the 2016 Reebok CrossFit Games is now live. You can get signed up by following this link or listen to me ask you over and over and over and over… this will get more persistent.

Every year around this time, everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said that if we are the largest team in Europe for the fourth year in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts.

At the time of writing we have 93 people registered to the team, making us the largest team in Europe by 35 registered athletes and the sixth largest in the world, for now – only 120 names to go to beat last year’s numbers.

Get. Involved.