Workout of the Day

A. 3RM bench press against doubled orange bands

B. 3×10 barbell roll backs

C. 3x max reps inverted barbell row

D. 3×10 weighted OH sit-up

Extra credit: 100 banded face pulls and 3×25 per arm banded rear delt flyes

Workout of the Day

A. Every 5mins for 15mins (3 rounds)

Block Run

15 front squats

10 pull-ups

18:15 before & after from last night’s WOD

Tonight there is weightlifting on at 19.15.  This class costs £3 and is ran by Colette Will and Louise Mather.  A WOD also runs at the same time as the weightlifting class. […]

Workout of the Day

A. 30min alternating emom

Min 1: 15 wallballs

Min 2: 20 OH lunges

Min 3: 10 burpees

-scale reps as required, a coach will advise you on this.

B. Partner leg throws 3 sets of 20/10/10 (straight, left and right)

Thursday we have a weightlifting class at 19.15.  These classes cost £3 a time and you do not need to be a member of the gym to take […]

Workout of the Day

A. Technique

B. Barbell complex: power clean – hang power clean – STOH

Complete 2 rounds for time: 1-1-1-2-2-2-3-3-3 then rest 2 mins. 3 rounds.

1x power clean, 1x hang power clean, 1x STOH, 2x power cleans, 2x hang power cleans etc.

Tonight there is no 19.15 class.  Weightlifting will take it’s place.  This class lasts an hour and is ran by CFG Spartans Weightlifting coach Colette Will […]

Workout of the Day

A. 1RM front squat

B. 3×10 deadlift

C. 2min AMRAP

250/220m row

max front squats

Tuesday and Thursday we have a weightlifting class at 19.15.  These classes cost £3 a time and you do not need to be a member of the gym to take part.  There is no WOD on Tuesday at 19.15 but there is one on Thursday.

Saturday: Weightlifting is on at 10. […]

Workout of the Day

A. Strict press 2RM

B. 3x max reps strict pull ups/ring rows

C. For time:

30-30-20-20-10-10-30-30

kb swings

wallballs

D /extra credit. 100 band pull aparts

Tonight there is no 18.15 and 19.15 WODS.  Jaimie Horne will be teaching the members of CFG how to dance, this is the first social event of the year so if you were planning on coming along to train, drop it […]

Workout of the Day

For time:
A. 500m row then 10 thrusters @60/40

B. 500m row then 15 thrusters @42.5/30

C. 500m row then 25 thrusters @20/15

Workout of the Day

In teams:

25min AMRAP

10 tyre flips (5 each working in pairs)

10 burpees (10 each)

10 box jumps (10 each)

Score = total tyre flips.

Workout of the Day

A. Hang clean – technique and for those that are practiced, build to heavy.

B. Barbell complex

Power clean – front squat – shoulder to overhead