Workout of the Day

A. 2km row for time

B. 2min max DU

Workout of the Day

Muscle up tech

6min AMRAP

muscle ups or 3x pull ups / 3x dips

There is no mobility class on tonight, the WOD will run at 19.15 instead.

Just 7 days till registration to the CrossFit Games Open begins!  Prepare yourself, you will soon be subjected to Iain and Gavin’s relentless hounding and recruitment to Team CFG!

Workout of the Day

10min time cap

max sled drags

team tyre flip kalsu

 There is no mobility class this Thursday, a regular WOD will be on at 19.15 instead.

Workout of the Day

5 RFT

5 power cleans 55/80kg

5 front squats 55/80kg

5 box jumps 24/30″

1min rest

Tonight there is Olympic lifting at 19.15.

Workout of the Day

20min emom

odds – 8 toes to bar

evens – 5 handstand press ups

Tuesday – 19.15 – there is no workout, instead there will be Olympic lifting.  Class costs £3 per head and lasts an hour.  You do not need to be a member nor book in to attend.  Simply turn up and pay cash.  It’s a great clas to work on your technique and is suitable for people of […]

“Nancy”

5RFT
Run 400 meters
15x Overhead squat 40/30kg

The gym will be open as normal today and we will have business as usual from today. Girl’s WOD will be on this Saturday at 11am.

Happy new year everyone

The gym will be open from 0900 today until 1300. There will be no formal WOD but all are welcome to attend the open gym.

The registration for the 2014 Reebok CrossFit Games goes live in two weeks. Get on it.

15 Minute AMRAP

Run 400m

6x Hang Power Snatch 50/35kg

3x OHS 50/35kg

The gym will be operating limited hours today but will otherwise run as a normal training day: WODs will be run at the usual times until 14.15 and we will be closed thereafter.

Workout Of the Day

‘Grace’

30x Ground to Overhead 62.5/42.5kg

If you are in during the WOD hours, you will be doing the WOD. No exceptions.