Workout of the Day 5x5 back squat This is week 8 of the back squat progression. For those that have been doing this, you know the drill, increase your weight by 2.5 kilos from last week. For those who have been less consistent or haven't attended before, not to worry, this class is designed to look at your squatting technique and help you understand and develop your lift.
Workout of the Day Snatch! Tonight there is no 19.15 class. Mobility will take it's place and will cost just £3. This session is led by physiotherapist Jonny Kilpatrick. You do not need to be a member of CrossFit to attend.
Workout of the Day 2mins max heavy wallballs 2mins max kb clean and jerk 60s max kcal row 3mins rest 3 rounds. Score is kcals + reps each round. Thursday 19.15 there will be a mobility class on in place of the WOD. This will cost £3 per person and will address common mobility issues. You do not need to be a member of CFG to benefit from this class.
Workout of the Day 5 burpees Farmers carry 30m 10 burpees Farmers carry 20m 15 burpees Farmers carry 30m Rx 100 per hand / 60 per hand. 5min time cap. Weightlifting is on tonight in place of the 19.15 WOD. This class costs £3 for the hour and is ran by Colette Will of Team Cavanagh Weightlifting Club. There is no minimum standard to attend this class and you do not need to be a member to attend. This is a perfect opportunity to work on your skills and learn from one of Scotland's best.
Workout of the Day 5x5 back squat Increase the last week's weight by at least 2.5 kg. Monday we will be operating a half day due to the holiday. Regular morning and lunchtime classes will run then we will close shortly after. If you are in over the weekend and at a loss for something to do, donate £5 and help Steph Dekker get to Vegas! Row 5km and earn some raffle tickets for her cause. Ask a member of staff for more details.
Workout of the Day Beat the Coach Every minute on the minute for 20mins: Clean/power clean Hang clean/ hang power clean Jerk
Workout of the Day Work up to heavy and complete 10 yoke walks. Please be aware the road directly outside the gym may be closed due to new road markings being placed. Monday - we will be operating a half day due to the public holiday. The gym's opening hours will be from 06.15 to 14.15. All the regular morning and lunchtime WODs will be running during this time.
Workout of the Day 10min AMRAP 10 kb snatches 10 knees to elbows 15 lunges Tonight there is no 19.15 class, Colette will be leading a weightlifting class instead. This class costs just £3 and will focus on developing your proficiency at the clean and jerk and snatch. No minimum skill level is required and you do not need to be a member to attend this class.
Workout of the Day 4 RFT Block run 30 single arm swings 20 wallballs 10 burpees 3mins rest A big congratulations to Steph Dekker for her stellar effort at the Reebok CrossFit Games Regionals 2014 in Ballerup! You are an inspiration and a true competitor and we look forward to seeing what else you can achieve!
Workout of the Day Surprise surpise; 5x5 back squat! Get your name and last week's successful 5x5 weight on the board. Increase your weight by at least 2.5kg and give it your best shot. There will be assistance work once you complete your back squats. Strength. Steph Dekker competes tomorrow at the CrossFit Games Regionals! Follow this link to watch it live or the archive footage!