fbpx

WOD Friday 1st May 2015

By |2015-04-30T20:12:29+01:00April 30th, 2015|WOD|

Workout of the Day A. 1RM floor press B. 3x 8 L pull-ups (scale reps or movement as required) C. Row 1000m for time D. 3x 20 bent over barbell row

WOD Thursday 30th April ’15

By |2015-04-29T21:23:26+01:00April 29th, 2015|WOD|

Workout of the Day 15min AMRAP - work in pairs, you go / I go. 3-3-6-6-9-9-12-12 etc Calorie Row Hang Cleans Tonight there is weightlifting at 19.30 as well as a WOD at 19.15. Saturday will have 2 classes running at 11.15.  CrossFit Kids and Girls WOD. Monday - CFG will be operating a half day due to the bank holiday.  Classes will run at the regular times between 06.15 and 12.15 with the gym closing at 13.15. These opening hours will be replicated for the second May holiday on Monday 25th. CFG will also be closed over the weekend of the 23rd/24th due to the Level 1 seminar.  The gym may be opened early one morning for those needing their fix but you will need to be out of the premises before 0800.  This will be confirmed closer to the time. May 16th + 17th will be our final Fundamentals weekend for a few months so if you know anyone that wants to join, now is the time.

WOD Monday 27th April ’15

By |2015-04-26T20:47:25+01:00April 26th, 2015|WOD|

Workout of the Day A. 1RM axel bar DL B. In pairs 7min AMRAP 10 burpees max axle or straight bar power cleans Extra credit: 100 abmat sit ups A week today (Monday 4th) the gym will operate on limited opening hours due to the public holiday. Tuesday 19.30 is weightlifting, there is no WOD on at this time.  This class cost just £3 and you do not need to be a member of CFG to attend. On Thursday there is weightlifting at the same time and same price but a WOD will also run at the the same time. Wednesday there will be a flexibility class with Khi.  Cost is just £4. Saturday is CrossFit Kids and Girls WOD at 11.15.

WOD Friday 24th April ’15

By |2015-04-23T19:58:06+01:00April 23rd, 2015|WOD|

Workout of the Day For time: 1000m row 30 box jump overs 30 wallballs 30 kb swings 2x block runs 30 pull-ups 30 wallballs 30 box jump overs Saturday 11.15 is Girls WOD and CrossFit Kids.

WOD Wednesday 22nd April ’15

By |2015-04-21T19:02:33+01:00April 21st, 2015|WOD|

Workout of the Day For Time: 21-15-9 OHS 50/35kg 30-25-20 Chest to Bar Tonight there is a flexibility class with Khi at 18.15.  This happens alongside the regular WOD and costs £4 to attend. Thursday there is weightlifting at 19.30. Saturday is CrossFit Kids and Girls WOD at 11.15.

WOD Tuesday 21st April ’15

By |2015-04-21T05:39:10+01:00April 21st, 2015|WOD|

Workout of the Day 5 rounds for time: 30 double unders 12 deadlifts 100/60 Tonight - 19.30 there is weightlifting with Colette Will. This class costs just £3 and will last an hour. You do not need to be a member of the gym to attend and it is suitable for all ages and experience levels. It is also available at the same time on Thursday. Wednesday - 18.15 there is a class dedicated to stretching and mobility with Khi. This class lasts an hour and will run alongside the regular WOD. It costs £4. With the rowing seminar completed there will be a few more rowing workouts in the programming. Be sure to make it along. We are keen to practice our coaching and pass on our knowledge so will be high value classes. Saturday - CrossFit Kids and girls WOD will start at 11.15.

WOD Monday 20th April ’15

By |2015-04-19T20:10:57+01:00April 19th, 2015|WOD|

Workout of the Day 3 rounds for time: 5 power cleans 80/50 10 front squats 80/50 15 burpees Tuesday there is no 19.15 WOD weightlifting will run in it's place (at 19.30.)  This class is available to non-members and costs just £3 to attend.  It also runs on Thursday at 19.30 alongside a regular WOD. Wednesday is a flexibility class with Khi, this will work on your movement restrictions that prevent you holding the bar comfortably on your back or reaching depth in an overhead squat.  Class costs £4 and runs alongside the 18.15 WOD. Saturday is CrossFit Kids and Girls WOD at 11.15.

Go to Top