WOD

A. 10x yoke walks 200/175% bodyweight

B. for time:

21-15-9

wallballs

pull ups

Next week some of the coaches are away for the CrossFit Games Regionals!  Steph Dekker will be competing and we will not return till Sunday.  There may be some disruption to Fundamentals and opening hours but we are working hard to remedy this over the coming weekend.

Links to the Regionals can be found here and there […]

A. 90s max ground to overhead with axel bar (score total kg moved)

B. 90s max back squat (score total kg moved)

C. 90s max Calorie Row (score total kcals)

D. 90s max burpees (score total reps)

Jonny’s mobility session will take the place of this evening’s 19.15 WOD – make sure you get along to get all of your “why does it hurt when I…”, “is there any way I can be more…” and […]

WOD

A. 8min AMRAP

5 pull ups

10 press ups

15 jumping lunges

B. 8min AMRAP

3x block run

max wall balls

C. 8min AMRAP

20 thrusters

20 abmat sit ups

Tomorrow night 19.15 is mobility with Jonny.!

Day 1 regionals WODs have been released, can be seen here

WOD

A. every minute on the minute for 10mins

– odds – max wall climbs

– evens – max toes to bar

B. For time: 50 burpee box jumps

– every 3mins do a block run for 9 mins.  Time cap 15mins.

WOD

Diane

21-15-9 reps, for time

Deadlift 100/65

Handstand push-ups

Today we are open from 06.15 – 13.15.  Fundamentals will run at 06.15 only.

Tuesday we are back to normal working hours.

Tuesday 19.15 is Olympic Lifting with Ray Cavanagh.

Thursday 19.15 is mobility with resident physiotherapist Jonny Kilpatrick.

WOD

A. max weight yoke walk

B. max weight farmers carry

C. 100 pistols

We would just like to wish CFG athlete Rodger Sangster the best of luck this weekend as he travels to Reebok CrossFit Stockport for his CrossFit Level 1.  Enjoy the weekend!

WOD

A. 10min running clock

evens – max thrusters 60/40

odds – 10 pull ups or 6 c2b pull ups or 3 bar muscle ups

B. 5mins of fun (complex to be decided during the class)

Tonight, 19.15, there is no WOD and Jonny is hosting another mobility class.  Just £3 per person.  In these classes he will teach you how to identify and take care of any niggles and pains before they become […]

3minute AMRAP

400m Run

15 Wall Balls

30 GTOH 20/15kg plate

15 Box Jumps

30 KBS 24/16

2 Minute Rest

400m Run

15 Wall Balls

30 GTOH 20/15kg plate

15 Box Jumps

30 KBS 24/16

6 Minute AMRAP

400m Run

15 Wall Balls

30 GTOH 20/15kg plate

15 Box Jumps

30 KBS 24/16

9 Minute AMRAP

400m Run

15 […]

WOD 

A. 3-3-3-3-3 back squat

B. 1-1-1 deadlift

Thank you all for the donations towards Colette’s travel to the weightlifting competition in Austria.

Tonight, 19.15 we have weightlifting with Ray and Colette.  It costs just £3 per person and the experience is invaluable, well worth a visit for those new to power cleans and snatches!

Next week, Monday 6th, we will be operating on limited opening hours, 6.15-13.00.  The gym will have no regular […]