Workout of the Day
A. 1RM deadlift off 4″ blocks (15kg plates)
B. 3x 8-15 front squat 2x 32/24 kb
C. 100 kb lunges 1x 32/24 – every time you break do 5 burpees. 12 min time cap.
Extra credit: 100 barbell side bends
If you want a CFG tee shirt for Christmas then please get your order in at the office by Friday at the latest this week! We need the money upfront and hope to make the other this Friday.
Christmas night out: The CFG Christmas night out is coming up! Have you got a ticket? Buy one at the office, only £15 and this gets you a drink and entered into a raffle with prizes like customisable nanos, PT sessions, PurePharma Pure3 packs and much more.
Tuesday – 19.15: there is no WOD on at this time. A weightlifting class with Colette Will takes it’s place. This class is open to members and non-members and costs only £3 to each who attend. Colette has over 7 years experience in weightlifting and can teach people of all standards on how to improve their speed and power.
Thursday – 19.15: there is a WOD as well as the weightlifting.
Saturday – CrossFit Kids 11:15. Girls WOD 11.15.
Saturday – There is a local competition being held at Dundee, we have 3 teams entered, if you find yourself free then head along and show your support! More details will be posted soon. Weekend opening hours will be unaffected.
Movember 2014