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WOD Friday 29th August ’14

By |2014-08-28T18:37:31+01:00August 28th, 2014|WOD|

Workout of the Day A. Hang / pull-up progressions B. 30min emom 1. 15 heavy kb swings 2. 20 OH lunges 20/15 3. 12 burpee box jump overs   Tonight there are no PM WODs as Rob Orlando will be at the gym and hosting a Strongman Challenge!  This is sure to be a fun and social event, in true CrossFit fashion it will be scaled to all ability levels, with a chance to get a photo and a chat with a 2x CrossFit Games finalist and all round cool guy.  Food and drink is also available and you are welcome to bring some yourself.  It will cost £20 for the event and it will kick off at 18.30.  Doors will open at 18.00. Saturday the gym is closed.  There is no girls WOD or CrossFit Kids this day. Sunday 11.00 - CrossFit Kids.  

WOD Wednesday 27th August ’14

By |2014-08-26T21:39:30+01:00August 26th, 2014|WOD|

Workout of the Day A. Pull-up progression B. 30s-45s hang / 60s rest. 6 rounds. C. 10min AMRAP 5-10-15-5-10-15 etc. Thrusters Pull-ups   Please note that today is the last day this week we will be having the 10.15 class. Friday:  There are no PM classes.  This is due to  the strongman challenge, if you want to train then come along!  This is for people of all abilities and capacities, you do not need to be a member of CFG to attend and you have a chance to meet Rob Orlando!

WOD Tuesday 26th August ’14

By |2014-08-25T21:07:12+01:00August 25th, 2014|Week3, WOD|

Workout of the Day A. 20RM back squat B. 30s max double unders 30s max axle DL 30s max double unders 30s max axle DL Rest 4mins.  Repeat   Tonight - weightlifting with Louise Mather will take plnce instead of the 19.15 WOD.  Cost is just £3 and you do not need to be a member of CFG to attend.

Week Ahead

By |2014-08-25T19:17:59+01:00August 25th, 2014|Information|

A lot is happening this week. Friday night: 18.30 - A strongman challenge / social night.  This event will be hosted at CFG and will be ran by Rob Orlando, 2x CF Games competitor with a 15th finish in 2010, there will be food and drink available as well as a series of workouts and a chance to buy some of Rob's Hybrid Apparel.  Cost just £20 to attend, just rock up on the night.  Cash only. Saturday: The gym is closed all day.  We will be hosting the CrossFit Strongman Seminar.  This will run from 9-4 and teaches all the basics of strongman lifting.  You will learn and lift heavier than you ever thought possible, don't worry if you don't consider yourself  'strong' as CFG has kit that can be scaled down to the very lightest.  This is one of the best seminars I have ever attended.  Rob's approach is laid back, logical and informative, the class has lots of breaks to lift and isn't spent entirely at the whiteboard and is also one of the most affordable seminars.  It teaches lifts that you typically would not experience in a CrossFit gym and gives you a taste of what training like a strongman is all about.  CFG will also sell you strongman kit if you need any to begin your training ASAP. Tuesday 19.15 there is no WOD.  Olympic lifting will take place with Louise Mather.  £3 per person for this class. Friday: there will be no classes after [...]

WOD Monday 25th August ’14

By |2014-08-24T22:34:42+01:00August 24th, 2014|WOD|

Workout of the Day A. 12min running clock: 1. 20-30s lockout on rings 2. Handstand hold facing wall 3. 15 tuck ups B. 5 rounds for time: 5 wall climbs 10 box jump burpees 5 C2B pull-ups

WOD Wednesday 20th August ’14

By |2014-08-19T20:34:47+01:00August 19th, 2014|WOD|

Workout of the Day A. Pull-up progression B. 20s on/off hang variations x9 C. 3 individually timed rounds of: Row 200m 10 over the erg burpees 3x 15m sprint   Today is the last 10.15 class of the week.  Next week we will offer the exact same classes on the same days.  10.15 Monday to Wednesday. Next week we are hosting a CrossFit Strongman seminar.  This is one of the best seminars available.  The information is invaluable to strength development opens up a world of new and unfamiliar exercises to explore and enjoy.  It is taught by CrossFit Games veteran and strongman competitor Rob Orlando.  You do not need to be strong to benefit from this class, in fact quite the opposite, if you struggle with big weights either mentally or physically this will help you overcome and achieve.  We won't be hosting another of these seminars for at least a year so now is your chance.  Sign up now via this link Alternatively if you can't spend a day learning from Rob, come along to our social/challenge night on the Friday 29th.  It will start at 18.30 and costs just £20.  Come prepared for a workout and there will be free food and drink available.  If you plan on attending please let me know (Iain)  

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