WOD Thursday 28th November ’13
Workout of the Day
A. Atlas stone tech
B. 90s atlas stone ladder
Saturday – 11.00 – is Girls WOD, this class will be taken by our member of staff and Regionals competitor Steph Dekker. It is free for all (female) members.
Get your tickets to the Christmas night out at the office!
CFG is now selling goody bags full of necessary items for the aspiring CrossFitter, a perfect Christmas gift, if interested please […]
WOD Wednesday 27th November ’13
Workout of the Day
5 rounds for time:
22 swings 32/24
22 burpees
1x block run
Thursday night – 19.15 – there is no WOD, mobility will be on instead. You do not need to be a member and costs just £3 for the hour.
Saturday – 11.00 – is Girls WOD, this class will be taken by our member of staff and Regionals competitor Steph Dekker. It is free for all (female) […]
WOD Tuesday 26th November ’13
Workout of the Day
5 attempts, individually timed
suicide ladder
15 pull ups
Please get your tickets to the Christmas night out at the office.
Tonight – 19.15 – there is no WOD, Olympic lifting will be on instead.
Thursday night – 19.15 – there is no WOD, mobility will be on instead.
Both of these classes cost just £3 to attend and can be paid in cash to either Ray/Colette (Oly) […]
WOD Monday 25th November ’13
Workout of the Day
1RM clean and jerk
If you have not bought yours yet, tickets are available for the Christmas night out at One up at the office, they are £15 each and the ticket will buy you a drink enter you into a raffle for some prizes and go towards paying for the venue and food. Start time is 19.30 and it is on till late on Friday 20th December. All are welcome, […]
WOD Friday 22nd November ’13
Workout of the Day
A. Hang clean 3×3
B. Snatch grip deadlift
WOD Thursday 21st November ’13
Workout of the Day
A. 3×5 strict press
B. 3×3-5 push press
C. mobility
WOD Wednesday 20th November ’13
Workout of the Day
Black Box!
Come in and find out. I promise there’s no running and it’s not Kalsu!
Tickets are on sale for the Christmas night out. Please collect them at the office.
WOD Tuesday 19th November ’13
Workout of theDay
Warm up:
Dead bugs
Hollow rocks
Bar (rig) movements and turns
A. 30 strict pull ups in as few sets as possible
B. For time:
21 deadlifts
1 block run
15 deadlifts
2 block runs
9 deadlifts
3 block runs
WOD Monday 18th November ’13
Workout of the Day
Warm up:
3 rounds for quality
10 box jumps – focus on rhythm
10 heavy swings – focus on hip opening
30s front rack hold – focus on midline stabilisation
A. 5×5 back squats
B. 15min AMRAP
sled drag/pull