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WOD Tuesday 1st October ’13

By |2013-09-30T17:33:59+01:00September 30th, 2013|WOD|

Workout of the Day A. KB technique: windmills and side press B. 5 RFT kb clean and strict press ladder 3-5 reps russian swings block run Tonight 19.15 Olympic lifting is on instead of the WOD. Thursday 19.15 mobility is on instead of the WOD. Saturday the gym is closed for regular use, we will be hosting the World's Strongest Woman U75kg and the U63kg open.  Many of our girls will be participating so your support would be much appreciated.  It will be free to spectate and kicks off at 10.00. Sunday the gym is closed for regular use.  We are hosting Kelly Starrett for a Movement and Mobility seminar.  Sorry for any inconvenience caused. Important note to all attending this weekend.  The Scottish Run is taking place in Glasgow, for more details about road closures please follow this link

WOD Monday 30th September ’13

By |2013-09-29T21:26:35+01:00September 29th, 2013|WOD|

The gym is open for limited hours today!  9am - 1pm.  There will be no formal WODs but one will be written and a coach will be present to help anyone who wishes to do it! Workout of the Day A. 5-5-5 snatch grip DL B. tabata front squats - record total kg shifted

WOD Friday 27th September ’13

By |2013-09-26T21:08:21+01:00September 26th, 2013|WOD|

Workout of the Day A. max weight yoke walk B. Farmer's carry block run for time This weekend we are open as normal, 9-12 on Saturday and 10-1 on Sunday. Monday we will be open 9-1 for the public holiday.

WOD Thursday 26th September ’13

By |2013-09-25T20:42:28+01:00September 25th, 2013|WOD|

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 you know, we have expanded our facility!  The new gym will be opening soon, please bear with us as we work to get it WOD-ready! Monday is a local holiday, we will be operating on limited working hours, we will be open from 9-13.00.  We will operate on an open gym format, a WOD will be written but not formally taught, a coach will be present to help with form and questions. October 5th we are pleased to announce that we will be hosting the Worlds Strongest Woman u75kg and the u63kg open.  A lot of our girls will be lifting in this competition, it's free to spectate so do you best to make it along and show your support. October 6th we will be closed as we will be hosting our second seminar, Mobility with Kelly Starrett.

WOD Monday 23rd September ’13

By |2013-09-22T21:52:04+01:00September 22nd, 2013|WOD|

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 and deadlift and burpee workouts. Well done to Elise and William over the weekend at the Western Districts!  Also well done to Paul and Shona who took their level 1 over the weekend! Sunday we hosted 3 teams from CrossFit Ayr and judged their athletes as they did the Wolf Pack Dominance  series workout then coached the Four Nations Scotland Squad. Expect some big changes at CFG in the very near future, we will have a second archway very soon, it will be time again to take up hammers, brushes and saws and start to create a second space as good as the first. Tuesday night - Olympic lifting is on in place of the 19.15 WOD. £3 per person. Thursday night - mobility is on in place of the 19.15 WOD. £3 per person.

WOD Friday 20th September ’13

By |2013-09-19T21:52:42+01:00September 19th, 2013|WOD|

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.

WOD Tuesday 17th September ’13

By |2013-09-16T22:10:51+01:00September 16th, 2013|WOD|

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 this is a bargain.  Get along and improve yourself! Thursday there is no 19.15 WOD, mobility will be on with our resident physio Jonny Kilpatrick of Physio Effect.  For £3 you will be taught how to improve your range of motion, take care of any muscle tightness and familiarise yourself with your pain cave.  These classes are important for any regular CrossFitter or sportsman and a must for those new to exercise.  Take care of yourself! Friday night - there will be no WODs!  From 18.00-20.00 we will be having a social gathering, expect workouts, food and beer.  There will be a small charge on the door to cover cost of supplies, Rob Orlando will be in attendance so come in and meet the man.  It costs $20, yes Al, $20.  That's about £13 real money.  This is geared towards people of all abilities so please don't think you need to be 'strong' to attend! Saturday we are closed.  We are hosting the Strongman seminar.  Sorry for any inconvenience caused.

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