WOD Wednesday 17th September ’14
Workout of the Day
20min emom
power clean
hang power clean
jerk
Feel free to change the weight between sets but the goal is to not miss a single lift. Do not look for a new 1RM.
Thursday 19.15 there is a WOD and Weightlifting. If you want to learn weightlifting the class costs just £3 and is taught by Colette Will. You do not need to be a member of CFG to enjoy the class.
This weekend we are closed due to the LEvel 1 Trainer Seminar.
October […]
WOD Tuesday 16th September ’14
Workout of the Day
A. 5x 30s wall facing handstand holds
B. 5x 30s hangs (vary each hang and add some movement)
C. Helen
3 rounds for time
block run
21 kb swings
12 pull-ups
Tonight there is weightlifting on in place of the 19.15 WOD. It costs £3 to attend and you do not need to be a member of CFG to attend.
This weekend the gym is closed due to us hosting the CrossFit Level 1 Trainer Seminar. This means there will be no Girls WOD, CrossFit Kids […]
WOD Monday 15th September ’14
Workout of the Day
In small teams.
24min AMRAP
5 high box jumps
10 front racked kb squats
15 kcal row
Weightlifting: You do no need to be a member of CFG to attend!
Tuesday – 19.15 – there is no WOD. Weightlifting will run in it’s place. This class is just £3 a time and is taught by Colette Will. It will focus on the technique and skill of both the snatch and the clean and jerk as well as progressing the programming so you will develop […]
WOD Friday 12th Septmber ’14
Workout of the Day
For time
10 log GTOH
10 axle GTOH
10 barbell GTOH
WOD Thursday 11th September ’14
Workout of the Day
For time:
40 wallballs
40 kb swings
block run
30 wallballs
30 burpees
block run
20 wallballs
20 pull-ups
block run
10 wallballs
10 kb step ups
Tonight there is weightlifting on at 19.15 alongside the regular WOD. This class costs £3 to attend and you do not need to be a member of CFG to attend.
WOD Wednesday 10th September ’14
Workout of the Day
A. Hang snatch
B. In pairs: 12min AMRAP
30 double unders
15 power snatch 35/25
Thursday 19.15 there will be a WOD as well as weightlifting. This will cost £3 per person and is taught by Colette Will.
WOD Tuesday 9th September ’14
Workout of the Day
A. For time:
10-8-6-4-2 Russian KB swings
– between each set do a suicide sprint
B. 20RM back squat
C. Accessory work
Tonight there is no 19.15 class, weightlifting is on instead. This class is ran by Colette Will and costs just £3 to attend. You do not need to be a member of CFG to come along and it is suitable for people of all ability and experience levels.
Weightlifting will also be on at the same time (19.15) on Thursdays from now […]
WOD Monday 8th September ’14
Workout of the Day
A. Bench press 3-3-3-3-3 then one set of max reps at 80% of heaviest triple
B. 5 rounds for time:
3 wall climbs
5 deadlifts
7 burpees
Tuesday and Thursday at 19.15 this week there will be Olympic Weightlifting. There is no WOD on Tuesday. There is a WOD on Thursday. Both classes are taught by Colette Will and it costs just £3 per class. You do not need to be a member of CFG to attend.
This weekend is the Fundamentals! If you know anyone […]
WOD Friday 5th September ’14
There has been a change to the time for the girls WOD on Sunday. It will take place at 10.15.
Workout of the Day
A. Handstand holds
B. Individually timed intervals:
500m row
10 STOH
10 C2B
Tomorrow the gym will be open for training from only 0600-0800 due to us hosting the Western Districts Weightlifting Competition. We have 2 of our own lifters/members taking part. Colin Selfridge and coach Nisha Purewal. Come along and show your support!
Sunday – CrossFit Kids – 11.00
Sunday – […]