Today is the last day for giving donations to help the people of Medellin in Northern Cebu, Philippines after the typhoon disaster.  Please donate generously so that Mariam and her family can help the people of her home town get some much needed food and water.  There will be a collection box at the CFG counter.

Workout of the Day

13min AMRAP

11 pull ups

3 cleans 70/50

13 double unders

Ropes are available […]

Workout of the Day

A. 3×5 strict press (this is the last week, increase your weight by at least 1kg)

B. For time

6 to 2 thrusters 60/40

– between each set do 10 k2e.

Tonight there is no 19.15 class.  Mobility is on instead.  £3 per person. Courtesy of Physio Effect

Saturday is Girls WOD 11am. This class will be taken by Nisha.  Gents please make sure your workouts are completed […]

Workout of the Day

5 rounds of 3min AMRAP

block run

15 box jump overs

max kb swings 24/16

Rest 1min

Thursday: mobility is on instead of the 19.15 WOD.  This class is ran by our resident physio Jonny Kilpatrick of Physio Effect.  If you have never attended this class before, make an effort now, it will teach you how to identify and deal with soft tissue issues and keep you progressing in […]

Workout of the Day

A. 30 strict pull-ups in as few sets as possible.  This should be done in fewer sets to last week!

B. 5 Rounds:

5 axle GTO

6 keg cleans

3 tyre flips

8 burpee box jumps

Well done to all those that passed their Fundamentals yesterday!  If you see any new faces in the gym this week please make them feel welcome and introduce yourself.

Tonight there […]

Workout of the Day

A. 5×5 back squat (week 4 of 5) increase weight from last week by at least 1kg!

B.3×5 snatch grip deadlift

This week we have all the usual classes: Tue 19.15 there is no regular WOD and olympic lifting is on instead

Thu there is no regular WOD and mobility is on instead

December 20th we have our Christmas night out!  All are welcome, member and non.  Please get in touch […]

Workout of the Day

A. 5RM hang power clean – this is week 2, try anf increase the weight by at least 1kg to last week.

B. 50 front rack lunges 60/40

every 10 reps, drop the bar and do 10 wallballs

This weekend is Fundamentals weekend.  Some spaces are still available, if you know anyone who wishes to join CFG then the time is now, these are normally sold out and it is the […]

Workout of the Day

A. 3×5 strict press – increase weight by 1 to 2 kg from 2 weeks ago.

B. 100 banded face pulls

C. emom 10mins

5 burpee box jumps into max shouler to oh 50/35kg

Tonight there is no 19.15 WOD and mobility is on instead.  This weekend we have Fundamentals on.  Regular opening hours will operate.

Workout of the Day

A. 25min time cap

2 rounds of:

1mile run for time

rest 2mins

max wallballs -3 breaks permitted but no longer than 20s each 20/14. Record reps.

rest 2mins

max unbroken kb swings (American) 24/16. Record reps.

B. Hip mobility

Workout of the Day

A. 30 strict pull ups in as few sets as possible

-each set you break take 2mins rest

B. 3×8 pendlay row

C. Every 3mins for 12mins

200m run

max weight plate carry from door to rig

max bar muscle ups/c2b up until 2.30 in 3rd minute.