Workout of the Day

emom 5mins

4 cleans

increase the weight then

emom 5mins

2 hang cleans

increase the weight again and

emom 5mins

2 cleans

Tonight there is no 19.15 WOD, mobility is on instead.  This class is a must to all of those who have niggles pains or flexibility issues preventing depth in squats or causing form issues with deadlifts.  Just £3 per person.

As many of […]

Workout of the Day

2min stations with 1 min rest between each

A. 350m row / burpees

B. 30 wallballs / abmat sit ups

C. 20 TTB / kb taters

D. block run / air squats

Workout of the Day

A. strict press 3×5

– between each set do max weighted, strict or negative pull ups

B. Tabata

kbs

press ups

Workout of the Day

For time

Block run

15-12-9-6-3

Deadlift 100/65

Burpee box jump over 24/20″

then

Block run

A fantastic weekend at CFG!  First of all we were lucky enough to host the Strongman seminar with Rob Orlando on Saturday as well as a Friday night social.  The social had a fantastic atmosphere and everyone got to work in with Rob on the 1RM thruster, wall ball and atlas stone […]

Workout of the Day
30s back squat
30s restrest
30s max kcal row
30s rest
30s max 10m shutttle

Today the gym is closed from 14.15 onwards. We will re-open at 6pn when Rob Orlando hosts a social event. Everyone is welcome and food and drinks are available.

Workout of the Day

For time
21-15-9-15-21 wallballs
9-6-3-6-9 deadlifts 70/100

We are operating on limited opening hours this week, please read the information below

Workout of the Day
A. Emom for 20mins
Odd- 20 swings
Even- 1 Turkish get up with each arm

Tonight there is no 19.15 WOD, instead it will be a Olympic lifting class with Ray and Colette.  It costs just £3 per person and will cover two of the most technical lifts in CrossFit, you will be learning from the best in Scotland for just £3 […]

Workout of the Day

2min AMRAP

5s banded sprint

max front squats

5 rounds

The weight for the front squat should be around bodyweight, scale accordingly.

This weekend we have the Strongman seminar with Rob Orlando, there is just one space remaining for this course so please sign up quickly to avoid disappointment.  We will be closed all day Saturday to accommodate the course.  Apologies for any inconvenience.

Friday we will be […]

Workout of the Day

Paleo Challenge 5th Cycle Initial Test Week

Fran

For time

21-15-9

Thrusters 42.5/30

Pull-ups

This is the final workout of the initial test week, go hard, this is a sprint.  Make sure you keep detailed notes if you scaled and smash your old performance in 45 days time!  If you are on the Paleo Challenge and have not been measured yet, get in touch with a […]