Workout of the Day

A. Toes to bar technique and movements standards for competition

B. Buy-in 3 block runs

then

3 rounds of:

13 wall climb overs 48/40″

11 TTB

9 deadlifts 80/55

then

cashout 3 block runs.

22min time cap.  Scale accordingly.

A. Double under practice

Advanced athletes: 3 min AMRAP

B. HSPU tekkers

C. 21-15-9 HSPU

5-8-11 Power Cleans 80/55kg

Tonight we have the usual Olympic lifting session at 19.15 instead of the WOD. This is becoming an extremely popular class and rightly so – if you haven’t previously attended, you must be dynamite at Weightlifting.

Thursday evening at 19.15 will be Jonny Kilpatrick’s mobility class – this would be very worthwhile for those […]

Workout of the Day

A. 5×5 back squat (week 2 of 6 add 2.5-5kg to last week’s 5×5)

B. 5 rounds of:

Row 200m

10m barbell lunge 60/40 in front rack.

Tuesday 19.15 is Olympic Lifting, its just £3 per person to attend this high value class that is geared towards people of all ages/abilities and you do not even need to be a member to attend!

Thursday 19.15 is mobility, this class […]

Workout of the Day

In teams of 3:

A. 10 min AMRAP

farmers carry 150/100kg

B. 10min AMRAP

wall burpee / keg carry

We will be closed on Sunday 27th.

October 30th (next Wednesday) CFG will host a Halloween workout, it will kick off at 18.30 and we aim to finish the night by 20.30.  Please bring your own food and beverages to share with members and be sure to […]

A. 3 x 3 Push Press

B. 3 Rounds

Max STOH (55/35kg)

– As soon as you break your set, jump up on the rig and complete max TTB

Rest 1 Minute

Tonight there is no 19.15 class, Jonny will be taking a mobility class in it’s place.  This class costs just £3 and is open to members and non-members for the same great price.

October 30th (next Wednesday) CFG will host a […]

Workout of the Day

A. Death by kettlebell swing (American or scale to Russian if needed)

Start at 10 reps and increase by 2 every min

B. 4x 2min stations and 1min rest

1. 300/275m row into max wallballs

2. block run into max second plate hold 60/40

3. 17 burpees into max box jumps 30/24

4. 30 sit ups into max pull ups

Workout of the Day

A. 3 rounds of:

60s hold on rig (L-sit if a deadhang is too easy)

60s handstand hold

B. Jackie

For time:

1000m row

50 thrusters (20kg bar)

30 pull ups

Tonight there is no 19.15 WOD, Colette and Ray will be taking Olympic Lifting instead.  This class is open to anyone who wishes to attend and costs just £3 per person.  No person is too […]

Workout of the Day

A. 5×5 back squat

this is part of a 6 week program so pick a weight that you can do but will challenge you.

B. 6min AMRAP

8 front rack lunges 60/40

8 SLDL

8 bar jump burpees

Workout of the Day

In pairs

2min AMRAP

max log clean and jerk 50/30 -scale to cleans if necessary

max wall burpees 40″

Swap on 60s and add total reps together.

3 rounds.  Score = lowest scoring round.  After each round do a block run.