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WOD Friday 29th November ’13

By |2013-11-28T19:08:36+00:00November 28th, 2013|WOD|

Workout of the Day Note:  Today is Kriss Kross Friday, please wear your clothes accordingly. A. Pull-ups tech B. 1 set of max strict pull ups, 1 set of max strict into kipping, then a final set of max kipping pullups. Rest as required between sets. Saturday 11am is Girls WOD. Christmas tickets are on sale at the office. Final retest for paleo begins Monday.

WOD Thursday 28th November ’13

By |2013-11-27T19:09:01+00:00November 27th, 2013|WOD|

Workout of the Day A. Atlas stone tech B. 90s atlas stone ladder Saturday – 11.00 – is Girls WOD, this class will be taken by our member of staff and Regionals competitor Steph Dekker.  It is free for all (female) members. Get your tickets to the Christmas night out at the office! CFG is now selling goody bags full of necessary items for the aspiring CrossFitter, a perfect Christmas gift, if interested please enquire at the office or just have a nosy!  

WOD Wednesday 27th November ’13

By |2013-11-26T19:05:32+00:00November 26th, 2013|WOD|

Workout of the Day 5 rounds for time: 22 swings 32/24 22 burpees 1x block run Thursday night – 19.15 – there is no WOD, mobility will be on instead.  You do not need to be a member and costs just £3 for the hour. Saturday – 11.00 – is Girls WOD, this class will be taken by our member of staff and Regionals competitor Steph Dekker.  It is free for all (female) members.

WOD Tuesday 26th November ’13

By |2013-11-25T19:00:25+00:00November 25th, 2013|WOD|

Workout of the Day 5 attempts, individually timed suicide ladder 15 pull ups Please get your tickets to the Christmas night out at the office. Tonight – 19.15 – there is no WOD, Olympic lifting will be on instead. Thursday night – 19.15 – there is no WOD, mobility will be on instead. Both of these classes cost just £3 to attend and can be paid in cash to either Ray/Colette (Oly) or Jonny (mobility) on the night.  You do not need to be a member and they are for people of all abilities.  Come along and learn. Saturday – 11.00 – is Girls WOD, this class will be taken by our member of staff and Regionals competitor Steph Dekker.  It is free for all (female) members.

WOD Monday 25th November ’13

By |2013-11-24T17:55:00+00:00November 24th, 2013|WOD|

Workout of the Day 1RM clean and jerk If you have not bought yours yet, tickets are available for the Christmas night out at One up at the office, they are £15 each and the ticket will buy you a drink enter you into a raffle for some prizes and go towards paying for the venue and food.  Start time is 19.30 and it is on till late on Friday 20th December.  All are welcome, drinking is encouraged and you may even see Gavin and Iain in something other than shorts! Tuesday night - 19.15 - there is no WOD, Olympic lifting will be on instead. Thursday night - 19.15 - there is no WOD, mobility will be on instead. Both of these classes cost just £3 to attend and can be paid in cash to either Ray/Colette (Oly) or Jonny (mobility) on the night.  You do not need to be a member and they are for people of all abilities.  Come along and learn. Saturday - 11.00 - is Girls WOD, this class will be taken by our member of staff and Regionals competitor Steph Dekker.  It is free for all (female) members. Less than 3 weeks of the Paleo Challenge remain, keep it up, the end is in sight! A big Rogue order is slowly but surely making it's way to CFG.  Arch 2 will be open for 2014!

WOD Wednesday 20th November ’13

By |2013-11-19T21:40:01+00:00November 19th, 2013|WOD|

Workout of the Day Black Box! Come in and find out.  I promise there's no running and it's not Kalsu! Tickets are on sale for the Christmas night out.  Please collect them at the office.

WOD Tuesday 19th November ’13

By |2013-11-18T23:14:12+00:00November 18th, 2013|WOD|

Workout of theDay Warm up: Dead bugs Hollow rocks Bar (rig) movements and turns A. 30 strict pull ups in as few sets as possible B. For time: 21 deadlifts 1 block run 15 deadlifts 2 block runs 9 deadlifts 3 block runs

WOD Monday 18th November ’13

By |2013-11-17T21:40:44+00:00November 17th, 2013|WOD|

Workout of the Day Warm up: 3 rounds for quality 10 box jumps - focus on rhythm 10 heavy swings - focus on hip opening 30s front rack hold - focus on midline stabilisation A. 5x5 back squats B. 15min AMRAP sled drag/pull

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