CFG is operating on limited opening hours for today. WODs will run as normal up until 12.15 after this class the gym will close.
Workout of the Day
A. 3rm deadlift -if you are new to the big lifts do 3x 5 with a weight that challenges your ability to move with good technique.
B. In teams of 3+: 16min AMRAP. 60s max kcal row then 60s 10x reverse kb lunges (2x 24kg/16kg)
Optional: 3x 30s hollow rocks / hollow holds
Tuesday and Thursday is weightlifting at 19.15. This class is £3 to attend and you do not need to be a member of CFG to attend. We also offer a third class on Saturday at 10.00. The WOD will run as normal on Thursday but there is no WOD at this time on Tuesday.
Khi’s mobility / flexibility class will be moved to Wednesday from next week. This means for this week only there will be no 18.15 WOD on Thursday. This class is just £4 to attend from week to week or is £15 for a month (4 classes).
Saturday 11.15 – CrossFit Kids and Girls WOD are both on.
This weekend is the Fundamentals. Spaces are extremely limited so if you have a friend who wants to join the gym please have them get in touch with us ASAP. The Fundamentals is our main method of integrating new members into the gym. We are asked all the time if a member can ‘bring a friend along to a class’, we are reluctant to allow this for a number of reasons but it’s mostly down to safety and quality of service. Without prior familiarisation in the big lifts a class like today’s could be confusing, intimidating and dangerous to a potential new member. Our coaching staff will be required to spend extra time with them to ensure their safety which will in turn decrease the coaching time available to you. We appreciate the recommendation and the desire to get your friends involved so to maximise their experience of CrossFit, let them do the Fundamentals instead of fast tracking into the WOD.
Saturday 18th – the gym will be closed due to the CrossFit Rowing seminar. CrossFit Kids will be moved to Sunday 19th.
