fbpx

Monday 1st April 2013 – GYM CLOSED!

By |2013-03-31T18:40:07+01:00March 31st, 2013|CFG Spartans Weightlifting Club, Events, Information|

Please remember that the gym is closed today (not an April fool, I assure you we won't be in - coaches need holidays too!), normal service will resume on Tuesday 2nd April. We will also be closed on Saturday 6th April as we are hosting the Scottish Open. All members are welcome to come along and support/spectate for free at the event. Some big lifters will be present as well as some members! We will be open on Sunday for a little longer to make up for being closed on Saturday.

WOD Thursday 28th March 2013 Games Open WOD 13.4 Released

By |2013-03-28T00:25:08+00:00March 28th, 2013|WOD|

Games Open WOD 13.4 Released Games Open workout 13.4 will be run as the WOD on Friday: all athletes are asked to turn up promptly to the class times and to bring all necessary kit. Wrist wraps, Voodoo Floss bands, tape and speed ropes will be available for purchase for those that require them. The Saturday and Sunday open gym sessions will be suspended to run heats of the Games WOD for all athletes. Please be prompt and sign up to one of the heats on the board as soon as you arrive. Any athlete who wishes to judge should first complete the Online Judges Course via the CrossFit Games site and should ideally have either coaching or competition experience. Level 1 CrossFit trainers are not required to complete the Online Judges Course unless they wish to be considered for judging duties at Regionals in Denmark. There are 185 athletes registered for the Games from our box: Be on time, be prepared and be awesome. WOD Today’s session will take an open gym format with coaches on hand to help guide you through the skills required to complete Games Open workout 13.4. We can advise on tech, help you mobilise and discuss strategy. For those who will be unable to make the WODs over Friday, Saturday and Sunday, or want to have a preliminary run under competition standards, we will also have staff on hand to validate your attempt. Jonny’s mobility WOD will be on as normal and will focus on [...]

WOD Tuesday 26th April ’13

By |2013-03-25T21:31:01+00:00March 25th, 2013|WOD|

WOD A. Row 1000m for time B. 10min AMRAP 5 pull ups (chest to bar) 10 press ups 15 squats Tonight, 19.15, there is weightlifting on with Ray Cavanagh. Thursday, 19.15, mobility is on with Jonny. Friday 13.4 will run as the regular workout of the day, it will also run all weekend. Monday 1st we will be closed all day. 13.5: we will unfortunately be closed on Saturday 6th as we are hosting the Scottish Open. All members are welcome to come along and support/spectate for free at the event. Some big lifters will be present as well as some members! We will be open on Sunday for a little longer to make up for being closed on Saturday.

WOD Monday 25th March ’13

By |2013-03-24T19:47:44+00:00March 24th, 2013|WOD|

WOD A. 3x5 back squat 3x3 push press 3 sets weighted/strict pull ups (max reps) This week we have Olympic weightlifting on Tuesday night at 19.15 in place of the WOD, it is a perfect opportunity to work on your technique as cleans are still yet to turn up in the Open. Thursday there is no 19.15 WOD and instead is mobility with Jonny, this class will work on enabling better range of motion prior to taking on 13.4 on Friday and the weekend. Friday will be the 13.4 WOD as usual.  It will also be the only workout going on over the weekend on both Saturday and Sunday. A week on Monday (1st April) the gym will be closed for Easter.  Sorry for any inconvenience.

WOD Thursday 21st March 2013 Games Open WOD 13.3 Released

By |2013-03-20T21:40:38+00:00March 20th, 2013|CrossFit Games Open 2013|

Games Open WOD 13.3 Released Games Open workout 13.3 will be run as the WOD on Friday: all athletes are asked to turn up promptly to the class times and to bring all necessary kit. Wrist wraps, Voodoo Floss bands, tape and speed ropes will be available for purchase for those that require them. The Saturday and Sunday open gym sessions will be suspended to run heats of the Games WOD for all athletes. Please be prompt and sign up to one of the heats on the board as soon as you arrive. Any athlete who wishes to judge should first complete the Online Judges Course via the CrossFit Games site and should ideally have either coaching or competition experience. Level 1 CrossFit trainers are not required to complete the Online Judges Course unless they wish to be considered for judging duties at Regionals in Denmark. There are 185 athletes registered for the Games from our box: Be on time, be prepared and be awesome. WOD Today's session will take an open gym format with coaches on hand to help guide you through the skills required to complete Games Open workout 13.2. We can advise on tech, help you mobilise and discuss strategy. For those who will be unable to make the WODs over Friday, Saturday and Sunday, or want to have a preliminary run under competition standards, we will also have staff on hand to validate your attempt. Jonny's mobility WOD will be on as normal and will focus on [...]

WOD Wednesday 20th March ’13

By |2013-03-19T22:25:26+00:00March 19th, 2013|WOD|

WOD For time 15 wallballs Then 10 to 1 / 1 to 10 rep ladder of Kb snatches (kb swings for Fundies) Pistols (air squats for Fundies) Then 50 wallballs Thursday will have a straightforward WOD and judges will be available to go over 13.3. Thursday night, 19.15 will be mobility and will look at improving mobility specific to 13.3. Friday is 13.3, come in, get judged, register your score and cheer on others! On a final note, we would like to take the time to say we are so happy to see so many members, old and new, continue to improve their lifting technique. Today's classes, although busy at times, all displayed a marked improvement in lifting technique. Keep up the good work!

WOD Tuesday 19th March ’13

By |2013-03-18T21:36:02+00:00March 18th, 2013|WOD|

WOD 10min AMRAP 30 double unders 15 hang power cleans 40/25kg There is no 19.15 WOD on tonight, instead there is olympic weightlifting with Ray Cavanagh Thursday will be open gym all day and judges will be available to judge 13.3.  At 19.15 Jonny will be hosting a mobility session geared towards preparing athletes for the 13.3 workout on Friday.

WOD Monday 18th March ’13

By |2013-03-17T21:09:33+00:00March 17th, 2013|WOD|

WOD Heavy clean 3x3 back squat then 3 sets of 25 strict push ups 10 strict pull ups - be strict on movement standards, add resistance if necessary Another amazing weekend of competition wraps up and we are reminded once more just how supportive and strong our community is.  Keep up the good work, get those tight muscles on mobility balls and rest those vocal chords to cheer on those in need this weekend.  We are almost half way through already, every one of you is doing their bit to add to this amazing atmosphere we experience each weekend. Tuesday: olympic lifting is on in place of the 19.15 WOD Thursday: mobility is on in place of the 19.15 WOD  

WOD Friday 15th March ’13

By |2013-03-15T05:23:53+00:00March 15th, 2013|WOD|

CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24" box For a downloadable PDF of the workout, click here. Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Go to Top