WOD Monday 11th August ’14
Workout of the Day
A. Pull-up progressions
B. 2 sets of max rep chest to bar (kipping/butterfly allowed)
C. For time:
15kcal row
20 box jumps
25 k2e
30 wallballs
block run
Rest 2mins
3rounds.
This week we will be looking to introduce a new class at 10.15 AM on Wednesday only. If this class is popular we will run it on Monday, Tuesday and Wednesday the following week.
Tuesday night is Olympic lifting, this class will run in place of the 19.15 class and costs just £3 to be taught by Colette […]
WOD Friday 8th August ’14
Workout of the Day
A. Ring holds with turn out 3x 30s
B. Ring dips 3x max reps
C. 20min running clock, every 5mins do:
Block run
8 deadlifts 120/65
Max burpees over the bar
This Saturday – 11.00 – CrossFit Kids & 11.15 – Girls WOD
August 30th we are hosting the Strongman Seminar. This is one of the best and one of the cheapest CrossFit seminars available. It isn’t just for CF coaches either, if you have an interest in improving your health and fitness then this applies as […]
WOD Thursday 7th August ’14
Team WOD
25min time cap
2.5min AMRAP
burpees
farmers carry
burpees
farmers carry
max kcal row
This will run in a race format so you have to be quick on the burpees and carries in order to score as high as possible on the row.
WOD Wednesday 6th August ’14
Workout of the Day
A. 3 rounds for quality:
10 strict hspu
10 chest to bar pull-ups
B. 10min ladder
3-6-9-12-15 …. toes to bar
15 goblet squats between each set of toes to bar.
Remember, you are not required to manage any of these movements or rep schemes Rx in order to attend the WOD today. That’s the purpose or training, to learn, progress and improve!
This weekend: Saturday 11.00 – CrossFit Kids. 11.15 – Girls WOD.
WOD Tuesday 5th August ’14
Workout of the Day
Clean 2-2-2-2-2
Back squat 5×5
Tonight there is no 19.15 class. Olympic lifting is back on with Colette Will. This class lasts an hour and costs just £3 per person.
This weekend is the Fundamentals, please have any friends wanting to give CrossFit a go get in touch with us ASAP.
At the end of the month we will be hosting a Strongman Seminar with Rob Orlando. Lasting a day this will teach you how to use stones, tyres, kegs, farmers, axels […]
WOD Monday 4th August ’14
Workout of the Day
A. 30s on / 60s off
Handstand hold – use wall or free standing
L-hand
Max push-ups
3 rounds.
B. For time:
100 double unders
50 wallballs
25 pull-ups
– 7min time cap
There is no 08.15 class any more due to lack of demand.
This weekend is the Fundamentals. If you have a friend that wishes to join the CFG family then have them get in touch with us ASAP. Spaces are limited.
At the end of this month we have Rob Orlando himself visiting CFG to run a […]
WOD Friday 1st August ’14
Workout of the Day
In Pairs
For time:
10 bear complex
4 block runs (alternating, 2 each)
100 burpees over the bar
4 block runs
10 bear complex
– 30 min time cap. If you finish in under the time then max heavy wallballs 20/30.
WOD Thursday 31st July ’14
Workout of the Day
1RM snatch
1RM clean and jerk
The website is back up and running after a few technical issues and, clearly, there are still a few things needing fixed. We thank you for your patience with this matter.
Saturday – 11.00 – CrossFit Kids
Saturday – 11.15 – Girls WOD
August 9th + 10th we have the Fundamentals. If you want to become a member of CFG you must complete either an assessment or the Fundamentals weekend first. The weekend itself is packed with […]
WOD Tuesday 29th July 14
Workout of the Day
In pairs:
2014 CrossFit Games Event: Triple-3
For time:
Row 3,000 meters
300 double-unders
Run 3 miles
There is no 08.15 class any more due to lack of attendance. We are looking to start a 10.15 class next week. Watch this space for the days it will run.
Tonight there is no Olympic weightlifting class, a WOD will run in it’s stead.
Saturday – 11.00 is CrossFit Kids. 11.15 – is girls WOD.
August 29th we will be having a social night with CrossFit strongman Rob Orlando! Training, […]