WOD Thursday 4th September ’14
Workout of the Day
Team Strongman
Yoke walk 600/450kg per person
Tyre flips 15 per person
Yoke walk 600/450kg per person
Loads moved/flipped do not need to be evenly distributed per person. Work as a team. If someone can move/do more to help someone else then go for it!
Saturday we will be closed due to hosting the Western Districts Weightlifting Competition. We will have an early session from 0600-0800 then we will be closed to training all day.
Sunday – 11.15 – Girls WOD
Sunday – 11.00 – […]
WOD Wednesday 3rd September ’14
Workout of the Day
A. Hang progression 5x60s on/off
B. 20RM back squat
C. Accessory work
Saturday we will be closed after 0800 due to the Western Districts Weightlifting Competition we are hosting at CFG. Come along and cheer for the best on the West coast! Event should be under way by 1030.
Sunday – 11.00 – CrossFit Kids
Sunday – 11.15 – Girls WOD
WOD Tuesday 2nd September ’14
Workout of the Day
Every 5mins for 20mins
2x block run
5 thrusters (heavy)
Max burpee with jump over the bar
Tonight: 19.15 there is no WOD. Weightlifting will be on in it’s place. Class costs just £3.
This weekend we are hosting the Western Districts Weightlifting Competition. This means we will be closed to training during regular hours. Please come along and show your support, weightlifting is a great event and Scottish Weightlifting deserves all the help it can get. The gym doors will open at […]
WOD Monday 1st September ’14
Workout of the Day
A. Above the rings hold
B. 5×5 ring dips – tempo and weighted if required
C. 7 rounds for time:
3x heavy power cleans
3x c2b pull-ups
10x push-ups
What an eventful weekend! Saturday saw us hosting Rob Orlando’s Strongman Seminar for the second year running in Scotland. Although numbers were not as high in attendance this year the event was well received with some stellar feedback. As a result, we will be programming a lot more Strongman movements in our workouts.
The SFN Expo […]
WOD Friday 29th August ’14
Workout of the Day
A. Hang / pull-up progressions
B. 30min emom
1. 15 heavy kb swings
2. 20 OH lunges 20/15
3. 12 burpee box jump overs
Tonight there are no PM WODs as Rob Orlando will be at the gym and hosting a Strongman Challenge! This is sure to be a fun and social event, in true CrossFit fashion it will be scaled to all ability levels, with a chance to get a photo and a chat with a 2x CrossFit […]
WOD Thursday 28th August ’14
Workout of the Day
3 individually timed rounds of:
500m row
10 power cleans
6 shoulder to overhead
WOD Wednesday 27th August ’14
Workout of the Day
A. Pull-up progression
B. 30s-45s hang / 60s rest. 6 rounds.
C. 10min AMRAP
5-10-15-5-10-15 etc.
Thrusters
Pull-ups
Please note that today is the last day this week we will be having the 10.15 class.
Friday: There are no PM classes. This is due to the strongman challenge, if you want to train then come along! This is for people of all abilities and capacities, you do not need to be a member of CFG to attend and you have a chance to meet Rob […]
WOD Tuesday 26th August ’14
Workout of the Day
A. 20RM back squat
B.
30s max double unders
30s max axle DL
30s max double unders
30s max axle DL
Rest 4mins. Repeat
Tonight – weightlifting with Louise Mather will take plnce instead of the 19.15 WOD. Cost is just £3 and you do not need to be a member of CFG to attend.
WOD Monday 25th August ’14
Workout of the Day
A. 12min running clock:
1. 20-30s lockout on rings
2. Handstand hold facing wall
3. 15 tuck ups
B. 5 rounds for time:
5 wall climbs
10 box jump burpees
5 C2B pull-ups