fbpx

WOD Thursday 29th November ’12

By |2012-11-28T20:47:20+00:00November 28th, 2012|WOD|

WOD A. In 15mins find your max power clean and 5 front squats B. 7min AMRAP 50 double unders 10 deadlifts @ weight achieved in A. Tonight there is no 19.15 WOD, Jonny is hosting a mobility WOD in it's stead so come along, pay your £3 and get limbered up.  These classes will teach you how to take care of your aches and pains as well as teach you the meaning of the word pain. Well done to all who survived Wednesday, especially Alana who was there for her first Fundamentals, tough introduction!

WOD Wed 28th November ’12

By |2012-11-27T23:19:41+00:00November 27th, 2012|WOD|

WOD For time: 6 x 25 wall balls; 15 burpees 6 x block run 6 x 30 kb swings; 20 box jumps Thursday – there is no 19.15 WOD. Instead Jonny is holding a mobility class. All are welcome and cost is just £3.

WOD 27th November 2012

By |2012-11-27T14:11:59+00:00November 27th, 2012|WOD|

For time: 3, 6, 9 Reps of Clean and Jerk (70/50kg) After every set complete 3x Rounds of Cindy (5x Pull Ups, 10x Push Ups, 15x Squats) Olympic Lifting will be on again tonight with some of the UK's finest coaching staff and athletes. Thursday's 19.15 WOD will be replaced once again by Jonny's mobility WOD.

WOD Monday 26th November

By |2012-11-25T22:35:15+00:00November 25th, 2012|WOD|

A. Working in pairs, accumulate time in an 'L' Hold on the rings: Beginners - up to 60secs Intermediate - 2 minutes Advanced - 3 attempts at max B. 1200m Run 9 Thrusters 50/35kg 800m Run 15 Thrusters 50/35kg 400m Run 21 Thrusters 50/35kg Olympic Lifting will be on again tomorrow night at 20.00: Keep losing the bar in front on your snatch? Always spilling the bar out of the clean in the receiving position? Can't quite get the second pull moving vertically? Come and find out why -  £6 a head, all are welcome. Jonny's mobility class will run instead of the 19.15 WOD on Thursday once again.

WOD 23rd November 2012

By |2012-11-23T00:02:23+00:00November 23rd, 2012|WOD|

A. Snatch Grip Deadlift 5x3 (This is 5 working sets of 3, not a max effort) B. Helen (This is a max effort) 3 RFT: 400m Sprint 21 Kettlebell Swings 24/16kg 12 Pull Ups C. Immediately following Helen, 2min max double unders. We are planning to host a Christmas WOD/ End of Paleo Throwdown/ Light refreshment session, on the 8th of December from around 5pm, so you can cancel all the boring stuff you've been invited to and only accepted in case nothing cool happened at CFG. As if. Girls WOD is on this Saturday at 11am Team WOD will run under the watchful eyes of Jonny Kilpatrick on Sunday at 11am

WOD Thursday 12th November 2012

By |2012-11-21T23:34:41+00:00November 21st, 2012|WOD|

5 Rounds for time with MANDATORY 1 Minute rest period between rounds.  5x Hang Cleans (70/50) 7x Box Jumps (24/20) There is no 19.15 WOD tonight: Jonny will be blowing minds and releasing tissues at the ever popular mobility session. Watch your back K-Starr. The class costs only £3 and is open to all, including non-members. Girls WOD is on. Saturday - 11am Team WOD is also on. Sunday 11am

WOD 21st November 2012

By |2012-11-20T21:46:51+00:00November 20th, 2012|WOD|

"Fight Gone Bad" (Sort of) Move from each station after a minute. The five movements make up a five-minute round after which there is a one minute break. Repeat for a total of 3 rounds. Wall-ball: 20 pound ball, 10 ft target. (Reps) Kettlebell Swings: 24/16kg (Reps) Box Jump: 20" box (Reps) Push-press: 20/15kg (Reps) Row: calories (Calories) The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. There will be no 19.15 WOD tomorrow night. Instead Jonny will be running another  mobility class which is open to all and useful to all. At only £3 for the session the class is worth every penny.

WOD Tuesday 20th November 2012

By |2012-11-19T22:37:53+00:00November 19th, 2012|WOD|

5x5 Low Bar Back Squat 5x Rounds: 1 Minute Max Effort Double Unders Rest 30 Seconds Tonight - 8pm is Olympic lifting with Ray, cost is just £6 to have your lifting technique worked on by the best in Scotland. Skills include snatch, clean, jerk and squatting. Open to all. Thursday - There will be no 19.15 WOD. Jonny will be running a mobility class designed to aid your movement, improve joint health and maximise performance in your WODs. £3 per person. Open to all. Saturday - 11am is Girls WOD Sunday - 11am is team WOD

WOD Monday 19th November ’12

By |2012-11-18T21:35:26+00:00November 18th, 2012|WOD|

WOD 15min AMRAP Ascending ladder 3-6-9-12... power clean 60/40 shoulder to overhead burpees (jump over the bar) Tuesday - 8pm is olympic lifting with Ray, cost is just £6 to have your lifting technique worked on by the best in Scotland. Skills include snatch, clean, jerk and squatting. Open to all. Thursday - there is no 19.15 WOD. Jonny will be running a mobility class designed to aid your movement, improve joint health and maximise performance in your WODs. £3 per person. Open to all. Saturday - 11am is Girls WOD Sunday - 11am is team WOD

Go to Top