WOD Monday 28th July ’14
Workout of the Day
A. alternating emom
1. L-hold (30-45s)
2. HSPU / HS hold / HS walk
3. 15 KB swings
B. 3min AMRAP
20 burpees
max wallballs
3 mins rest
3 rounds
Please note that we have ceased the 08.15 class due to lack of attendance. The scores from the board have been posted on the FB member’s page every day for the last 2 weeks and we have only had 1 person present on one day out of 10! We are looking to offer a 10.15 class a […]
WOD Friday 25th July ’14
Workout of the Day
7 rounds for time:
7 handstand push ups
7 deadlifts
7 burpees
7 pull-ups
With the upcoming marathon we have received notice of no stopping or loading for tomorrow or Saturday on Commerce Street. There will be no access at all to the street on Sunday via car. This will not change the gym open hours
Saturday 11.15 – there is a girls WOD
Saturday 11.00 – there is CrossFit Kids
WOD Thursday 24th July ’14
Workout of the Day
Weightlifting total
1RM snatch
1RM cleand and jerk
If you are new to CFG or are not confident in your ability in either or both of these lifts then make an effort to come in today. We will not ask you to go heavy. A coach will have you practising technique and taking some time to become familiar with the lift.
As you all know the Commonwealth Games Opening Ceremony happened last night, let’s look forward to a long week of competition, […]
WOD Wednesday 23rd July ’14
Workout of the Day
A. For time:
800m run
50 thrusters
30 pull ups
800m run
WOD Tuesday 22nd July ’14
Workout of the Day
15 minute emom
1 power clean
1 hang clean
1 front squat
You can change the weight up or down between sets.
There are no 08.15 WODS this week.
Access to the gym by car will be very restricted from Friday to Sunday due to the marathon. Please check the website or Facebook for updates and if you can use public transport or walk, do so.
WOD Monday 21st July ’14
Workout of the Day
In 3’s
A. 15min AMRAP
9 wallballs
6 lunges
3 box jump overs
-Only one person working at any time and the rest hold a plank.
Rest 3mins
B. 10min AMRAP
max distance row. Swap rower as you see fit.
This week there is no olympic lifting or mobility classes. WODs will run in their place.
There will be no 08.15 WOD for this week.
With the CommonWealth Games on we will have some parking and driving restrictions around the gym. We will do our best to keep you […]
WOD Friday 18th July ’14
Workout of the Day
Bench press (with pause)
3-3-3-3-3-3
Then accessory work.
Saturday 11.15 is Girls WOD.
Saturday is CrossFit Kids!
WOD Thurs 16th July 2014
5EMOM Power Snatch
5EMOM Hang Snatch
5EMOM Snatch
There is no mobility this week. A regular class will run at 19.15 on Thursday in it’s place. Mobility has been postponed until a later date.
Girls WOD – Saturday – 11.15.
CrossFit Kids will be on this weekend. Details will be available via the Facebook page later today.
WOD Wednesday 16th July ’14
Workout of the Day
For time, break it up any way you like:
75 pull ups
75 thrusters
75 over the bar burpees
This is one of the best WODs ever, don’t miss it!
There is no mobility this week. A regular class will run at 19.15 on Thursday in it’s place. Mobility has been postponed until a later date.
Girls WOD – Saturday – 11.15.
CrossFit Kids will be on this weekend. More details to follow shortly.