Workout of the Day

A. 1RM axle bar sumo deadlift

B. Alternating emom (15mins):

1. 15 heavy wallballs 30/20

2. 15 banded goodmornings

3. 15 abmat situps

Scale reps appropriately to fit inside of a minute.

Tuesday 19.15 – Olympic weightlifting is on in place of the WOD.  Costs just £3 per person and runs for an hour.  You do not need to be a member of CFG to attend.

Thursday 19.15 – […]

Workout of the Day

A. 1RM strict press

B. 3×6 seated strict press

C. 3×10 single arm rows (each arm)

D. 3×15 OH weighted sit ups (use plate)

E. 3min max distance row

Workout of the Day

Fran

21-15-9

Thrusters

Pull-ups

Sorry for the late post, I am not sure what happened to the other scheduled one!

Tonight there is weightlifting with Colette at 19.15 as well as the WOD.  This weightlifting class is for everyone, you do not need to be a member of CFG, you are not too old, too young, too experienced or too inexperienced to attend.  It costs just £3 […]

Workout of the Day

Block run

30 kb swings (American if possible)

25 push-ups

15 pull-ups

Block run

30 kb swings

25 push-ups

15 pull-ups

Max wallballs

Do the first round as a 3 minute AMRAP.  Record how far you get.  Rest 2mins.  Then repeat the WOD as a 12 minute AMRAP.  Record your score again.

This Saturday is CrossFit Kids and Girls WOD […]

Workout of the Day

In pairs, partitioned:

row 300m or block run

5 high box jumps

7 power cleans

9 over the bar burpees

Weightlifting will be on at 19.15 on both Tuesday and Thursday.  There will be no WOD on Tuesday at this time.

Saturday is girls WOD and CrossFit Kids at 11.15.

Next weekend (20th + 21st) the gym will be closed during regular hours due to us hosting […]

Workout of the Day

A. 1RM high bar back squat

B. 12min alternating emom

1. 10 reverse lunges (challenge yourself)

2. 20 wallballs

3. 30s L-hang or 5 L pull-ups (strict)

Extra credit: 3×25 banded hip bridges

Weightlifting will be on at 19.15 on both Tuesday and Thursday.  There will be no WOD on Tuesday at this time.

Saturday is girls WOD and CrossFit Kids at 11.15.

Next […]

Workout of the Day

A. 3RM close grip bench press

B. 3×10 skull crushers

C. 3x max reps push-ups – 1minute rest

D. 3x max reps strict pull ups

E. 3x 20 per side banded twists

Extra Credit:  100 band push downs

Workout of the Day

In teams:

7min AMRAP

Tyre flips

7min AMRAP

Farmer’s carry

Record total KG moved and average KG per team member.

Tonight – 19:15 there is Olympic weightlifting and the WOD at the same time.

Saturday – Girls WOD 11:15.  There is no CrossFit Kids.

Workout of the Day

A.  Max distance triple broad jump

B.  Three sets for max reps of:
60 seconds Wallballs
60 seconds Rest
60 seconds Box jump overs
60 seconds Rest
60 seconds Banded plank or scale to regular plank

60 seconds Rest

Macmaster, Fitzi and Jamie at FFD 2014