Grace

30x Ground To Overhead 62.5/42.5

(A donation of £5 will get you entered onto a published leaderboard)

Row 2km

Today’s WOD will be run to help one of Scotland’s rising stars of Olympic lifting compete in Austria. Colette Will is currently the British senior and junior champion, Scottish Open and Western Districts champion and placed 2nd at the International Womens Grand Prix. Colette has helped many of you to develop your own skills by […]

A: 1RM Clean

B: 3RM HBBS

C: 100 Ab mat sit ups

D: 100 Banded Good Mornings

Girls WOD with Steph will be on tomorrow morning at 11am. We remind the male athletes that this time has been specifically set aside for the female athletes to develop their skills in a dedicated session that targets their weaknesses as a group. With a bank of new female members coming out of the fundamentals program it is […]

“Schmalls“

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

Post time to comments.  Scale to half-Schmalls if necessary.

Enlarge image

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, […]

In teams

3 Rounds for time

Round 1:

Row 5 Kcal

5x 10m Shuttle Runs

10x KBS 16/24

10x Wall Ball Throws 14/20lb

Round 2: 

Row 10 Kcal

9x 10m Shuttle Runs

15x KBS 16/24

15x Wall Ball Throws 14/20lb

Round 3:

Row 15 Kcal

15x 10m Shuttle runs

20 KBS 16/24

20 Wall Ball Throws 14/20lb

Each athlete must complete the full round before […]

WOD

A. 1RM snatch

B. 10min AMRAP ladder

Pull ups

burpees

double unders

3-3-30-6-6-30-9-9-30 etc.

WOD

A. for time:

1 to 10 power cleans 80/55

– between each set do 10 wallballs

B. 5min AMRAP paired gasser

This weekend we will be dropping the rig, apologies for any loss of space, any noise and no pull up facilities, this should be rectified with a brighter, better and larger rig soon!  Promise!

This weekend (Saturday) some of our boys are competing at Rouken Glen strongman competition, get along and […]

WOD

A. 1RM overhead squat

B. For time:

1x snatch / 2x OHS (50/30kg) x5

block run

3 rounds

Tonight we have mobility on at 19.15 with Jonny of Physio Effect.

Omega3, vitamin D, magnesium, speed ropes and wrist wraps are all back in stock!

WOD

Black Box

-come in and find out!

 Remember Fundamentals, if you are booked in for Basics it runs with the regular WOD, so come in and take part with the members of CFG.  We look forward to meeting you!

WOD

JT

For time:

21-15-9

handstand push ups

ring dips

press ups

Tonight, 19.15, we have olympic lifting with Ray Cavanagh.  Open to members and non alike.  Just £3 for members and £4 for non.

Thursday 19.15 is mobility with Jonny of Physio Effect.  Just £3 per person.