Workout of the Day For time: 20-15-10-5 hang squat clean 42.5/30 between each set do a block run Tomorrow there is weightlifting and a stretching class.  They are on at 18.15 and 19.15 and will run alongside the regular WOD.  Weightlifting costs £3 and stretching will cost £4 or £15 for a month.  You do not need to be a member of CFG to attend. This weekend we will be hosting the CF L1 seminar and as a result the gym will be closed.  We apologise for any inconvenience caused.  This means there will be no Girls WOD or CrossFit Kids. Monday we will be operating on limited opening hours.  The gym will run as normal up until the 12.15 class where we will close the gym after at 13.30. Tuesday we will resume as normal. The Fundamentals will be on the 11th and 12th of this month, spaces are extremely limited so if you have any friends wanting to attend have them get in touch with us ASAP.  The Fundamentals is the main method for introducing new members to CrossFit.  If you have a friend who is keen to join please have them get in touch with us first prior to joining a class. Cindy smashing 15.4

Workout of the Day A. 8x3 push press against red/orange bands B. 5 rounds 6 strict pull-ups 12 press-ups 18 kb swings (American) 24/16 Tonight and Thursday 19.15 there is weightlifting.  This class costs just £3 and you do not need to be a member of the gym. Saturday and Sunday - the gym is closed.  This is due to a Level 1 seminar.  CrossFit Kids and Girls WOD will resume the following week. Monday 6th - the gym will operate on limited opening hours due to the holiday weekend.  Classes will run as normal up until 1.30 and then the gym will close. Khi will run another flexibility class on Thursday at 18.15.  This will run alongside the WOD.  This class has been free for the last 3 weeks and has proven to be hugely popular.  The classes will now cost £15 a month or £4 a class.

Workout of the Day For time: 1 mile run (4 block runs) 30 deadlifts 80/60 This is the last day you can complete 15.5.  If you are yet to do this WOD then please make sure you come in, get your name in a heat and find a judge.  Please also be aware/considerate of others hoping to get this WOD completed today.  If by going Rx you are going to take 30mins then please do so outside of WOD times so we can run as many heats per hour as possible in order to prevent long wait times. This weekend the gym will be closed due to a CrossFit Level 1 Seminar.  Apologies for any inconvenience. Thank you all who donated cake and attended the end of open party.  It was a great night!  To recap on the prizes: Athlete of the Week: Week 1 - Gareth Stephen Week 2 - Fraser Middleton Week 3 - Jaimie Horne Week 4 - Beth Davenport Week 5 - Nisha Purewal Top Female - Steph Dekker Top Male - Ben Farrell Most Improved - Nisha Purewal Spirit of the Games - Jaimie Horne End of Open Party 2015

It is with a mixture of both sadness and relief that we put to bed the penultimate WOD of the CrossFit Games Open 2015. The addition of HSPUs to the Rx division caught some people surprisingly short. The skills required for the Rx division have set a precedent for the years to come that requires all aspiring athletes to seek not only competency, but also virtuosity in their movements and it is likely that future Open competitions will see further complex movement patterns added into the mix. CrossFit has always promoted a pursuit of excellence in our ability to move well and it is evident when you watch those that perform best that good movement leads to winning performance. The HSPUs caught out the athletes who achieved competency in previous years by meeting the minimum standards, rather than seeking to move well. Lesson learned. Beth Davenport is our athlete of the week for her double PR breakthrough on 15.4. Having never performed either a handstand push up or a clean at the Rx weight she broke through and wowed the Saturday morning Girls WOD with both her plucky performance and exuberant celebrations - rumour has it she air-punched. Notable performances also go to Gareth Stephen once more for managing the cleans at well over body weight and to Garry McFall who came back for a second serving of the scaled division Regardless of what the end of the Open brings, we are delighted that so many of you have gotten involved with the it and we [...]

Workout of the Day 60s max kcal row 60s rest 60s max log cleans 60/40 60s rest 60s max wallballs 60s rest 3 rounds.  Record total reps each round. Tomorrow is 15.5!  Get in and get judged! Saturday - 11.15 is Girls WOD and CrossFit Kids.  The Girls class will cover 15.5. Saturday - 16.00 we will be having an end of open party!  Please bring your family and friends along to celebrate our threepeat and the end of another fantastic CrossFit Games Open!  Also, bring cake.

Workout of the Day 12min AMRAP Thrusters Box jumps Ladder reps 3-3-6-6-9-9-12 etc. Thursday: All WODs will run as normal but there will also be a flexibility class with Khi at 18.15.  This class is free to attend for one last week.  If you struggle with your movement range/standards then this should not be missed.  Weightlifting will be on at 19.15.  This class costs just £3 and you do not need to be a member of CFG to attend.  Regular attendance to the weightlifting classes has shown some significant improvement to our athletes and this is reflected by the stellar performance by the WLC at the Scottish Open!  Colette was Scottish Champ, Abby finished 3rd and Fiona broke the clean and jerk record! Saturday we will have an End of Open party!  It will kick off at 4.  Feel free to bring cake, friends and family along.  Mostly cake. The end of the Open is nigh, 15.5 will be the WOD on Friday and it will also be the Girls WOD on Saturday at 11.15.  You have until Monday to get the workout completed and until midnight on Monday to get your score submitted. CrossFit Kids is on at 11.15 this Saturday.

Workout of the Day 'Helen' 3 rounds for time Block run 21 kettlebell swings 12 pull-ups (24/16)

Congratulations to Elise, Fiona, Abby and Colette this weekend for taking part and representing the CFG Spartans WLC, a fantastic effort by all! Workout of the Day A. 1RM back squat B. 3x10 per leg kb lunges (2x24 / 2x16) C. 100 abmat sit ups D. 100 banded goodmornings Today is the last day to do and enter your 15.4 score!  We will try to be available all day to judge but do your best to make it in during WOD hours and get your score posted before midnight.  I will verify all scores on Tuesday morning. Tuesday & Thursday 19.15 there is a weightlifting class.  This costs £3 and is taught by Colette Will and Louise Mather.  You do not need to be a member of CFG to attend.  This class will also run at 10.00 on Saturday. Thursday 18.15: a final free flexibility class with Khi.  All future classes will have a small charge so take a chance to check out what this class has to offer this week before 15.5. Saturday 11.15: Girls WOD and CrossFit Kids.  Girls WOD will cover CrossFit Games Open workout 15.5.

Workout of Day CrossFit Games Open 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 84kg Women clean 56kg Masters 55+ and Scaled clean 52/34 kg Teens 16-17 clean 52/34 kg Teens 14-15 clean 43/29 kg  Teens Scaled and Masters 55+ Scaled push press 29/20 kg and clean 34/24 kg  Saturday: CrossFit Kids and Girls WOD is on at 11.15.  The Girs WOD will cover 15.4. This is week 4 of the CrossFit Games Open 2015.  Please do your best to make it into the gym and get your name on the board and do the advised warm-up.  If you do not have handstand press-ups then you will be doing the scaled option and the push press will be explained to you.

Workout of the Day A. 8x3 bench press with double orange or red bands B. 3x8 narrow grip bench press C. 3x30 weighted side bends D. 100 banded tricep extensions E. 100 banded pull aparts