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WOD Friday 1st August ’14

By |2014-07-31T20:05:01+01:00July 31st, 2014|WOD|

Workout of the Day In Pairs For time: 10 bear complex 4 block runs (alternating, 2 each) 100 burpees over the bar 4 block runs 10 bear complex - 30 min time cap.  If you finish in under the time then max heavy wallballs 20/30.

WOD Thursday 31st July ’14

By |2014-07-31T06:36:36+01:00July 31st, 2014|WOD|

Workout of the Day 1RM snatch 1RM clean and jerk   The website is back up and running after a few technical issues and, clearly, there are still a few things needing fixed.  We thank you for your patience with this matter. Saturday - 11.00 - CrossFit Kids Saturday - 11.15 - Girls WOD   August 9th + 10th we have the Fundamentals.  If you want to become a member of CFG you must complete either an assessment or the Fundamentals weekend first.  The weekend itself is packed with information and feedback on your movement across a variety of exercises.  You will receive feedback on your movement and shown where to start from and how to improve your technique over time.  This is pitched at a level to include people of all abilities, you are never 'too old' or 'too unfit' to experience good quality coaching and training.

WOD Tuesday 29th July 14

By |2014-07-28T19:57:56+01:00July 28th, 2014|WOD|

Workout of the Day In pairs: 2014 CrossFit Games Event: Triple-3 For time: Row 3,000 meters 300 double-unders Run 3 miles   There is no 08.15 class any more due to lack of attendance.  We are looking to start a 10.15 class next week.  Watch this space for the days it will run. Tonight there is no Olympic weightlifting class, a WOD will run in it's stead. Saturday - 11.00 is CrossFit Kids.  11.15 - is girls WOD. August 29th we will be having a social night with CrossFit strongman Rob Orlando!  Training, eating and drinking will take place as well as an opportunity to buy some of his sweet Hybrid apparel.  This will cost just £23 and you can book your place at the office.

WOD Monday 28th July ’14

By |2014-07-27T21:47:56+01:00July 27th, 2014|WOD|

Workout of the Day A. alternating emom 1. L-hold (30-45s) 2. HSPU / HS hold / HS walk 3. 15 KB swings   B. 3min AMRAP 20 burpees max wallballs 3 mins rest 3 rounds   Please note that we have ceased the 08.15 class due to lack of attendance.  The scores from the board have been posted on the FB member's page every day for the last 2 weeks and we have only had 1 person present on one day out of 10!  We are looking to offer a 10.15 class a few days a week soon.  Please keep checking the website for updates. Parking outside should be back to normal. Today Louise Mather is lifting in the Commonwealth Games!  Watch her on the BBC website or possibly on the red button at 12.30. CFG will be hosting BBC Radio on Thursday morning, please come along and show your support! Tuesday - there is no weightlifting class available due to the CWG.  It will hopefully resume next week.  A WOD will run at 19.15 instead. Thursday - There is no mobility.  This class has stopped.  A WOD will run in it's place. Saturday 11.15 - Girls WOD arch2.  11.00 will be CrossFit Kids arch1.

WOD Friday 25th July ’14

By |2014-07-24T19:27:19+01:00July 24th, 2014|WOD|

Workout of the Day 7 rounds for time: 7 handstand push ups 7 deadlifts 7 burpees 7 pull-ups   With the upcoming marathon we have received notice of no stopping or loading for tomorrow or Saturday on Commerce Street. There will be no access at all to the street on Sunday via car. This will not change the gym open hours Saturday 11.15 - there is a girls WOD Saturday 11.00 - there is CrossFit Kids

WOD Thursday 24th July ’14

By |2014-07-23T22:34:22+01:00July 23rd, 2014|WOD|

Workout of the Day Weightlifting total 1RM snatch 1RM cleand and jerk   If you are new to CFG or are not confident in your ability in either or both of these lifts then make an effort to come in today.  We will not ask you to go heavy.  A coach will have you practising technique and taking some time to become familiar with the lift. As you all know the Commonwealth Games Opening Ceremony happened last night, let's look forward to a long week of competition, hopefully many golds for the UK and if you see anyone new in the gym, show them what the CFG community is all about and make them feel welcome! There are no 08.15 WODs this week.  

WOD Tuesday 22nd July ’14

By |2014-07-21T22:07:40+01:00July 21st, 2014|WOD|

Workout of the Day 15 minute emom 1 power clean 1 hang clean 1 front squat You can change the weight up or down between sets. There are no 08.15 WODS this week. Access to the gym by car will be very restricted from Friday to Sunday due to the marathon. Please check the website or Facebook for updates and if you can use public transport or walk, do so.

WOD Monday 21st July ’14

By |2014-07-20T19:57:07+01:00July 20th, 2014|WOD|

Workout of the Day In 3's A. 15min AMRAP 9 wallballs 6 lunges 3 box jump overs -Only one person working at any time and the rest hold a plank. Rest 3mins B. 10min AMRAP max distance row.  Swap rower as you see fit.   This week there is no olympic lifting or mobility classes.  WODs will run in their place. There will be no 08.15 WOD for this week. With the CommonWealth Games on we will have some parking and driving restrictions around the gym.  We will do our best to keep you updated of anything that is going on.  For this week there is the marathon to consider.  Roads will be restricted and even closed around Clyde Place so please be sure to check the website and the FaceBook group for updates.

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