Workout of the Day 5 RFT 400m run 15 burpees to plate 20 box jumps 25 wallballs 20/14lbs to 10' line Tomight from 18:30 we are kicking off the Halloween WOD and festivities. Dress up, throw down, have a beer with some awesome people – easy day.  There will be no WODs in either arch for the evening.

Workout of the Day A. Push jerk 1RM B. 10-20-30-40-50 STOH and double unders. Olympic Lifting is on this evening with Colette at 19.30. Don't know your snatch from your jerk? Get involved. Tomorrow evening we are kicking off the Halloween WOD and festivities at 18.30. Dress up, throw down, have a beer with some awesome people - easy day. https://www.youtube.com/watch?v=AvqMcW_VtkY

Workout of the Day In pairs, for time: 7 HSPU 7 deadlifts 7 OTBB 20/15kcal row 12 RFT One completes a whole round before the other goes. CrossFit Kids is on this weekend at 11:15 with a Halloween theme! Sunday 10:00 there is flexibility with Khi.

Workout of the Day In pairs: 21-18-15-12-9 Hang Squat Cleans Knees to Elbows Weightlifting is on tonight at 19.30 in Arch 1. Get involved. Did you know that CFG regularly hosts Games Finalist Rob Orlando and his CrossFit Strongman Trainer seminar? https://www.youtube.com/watch?v=VNCmbiDwbFM

Workout of the Day A. 2RM Thruster B. 5RFT: 5 C2B Pull Ups 10 Burpees 15 Wall ball Shots 20/14lbs 10'/9' This Friday at 1830 we will kick off our annual Halloween WOD with spooky costumes, honking workouts and gentle refreshments. Let's make it the biggest ever. This video sums up nicely why we do what we do. Have a great week CFG. https://www.youtube.com/watch?v=mlVrkiCoKkg

Workout of the Day In pairs (or 3's max) 30min AMRAP Paired 400m run 30 thrusters 35/25 15 toes to bar or scale to knees to elbows or knee raises. - The thrusters and TTB reps can be shared as a team but the block runs must be done together. Saturday: Weightlifting is on at 10:15 CrossFit Kids is on at 11:15 Girls WOD is on at 11:15 Sunday: Flexibility is on at 10:00.  This will be the beginning of a 3 week block focussing on the legs.

A. 3RM wide grip bench press B. 3x 15 skull crushers C. 3x max ring dips or 5x5 negative ring dips D. in teams (2+) : 10min max distance ski. Switch as you wish

Workout of the day A. Snatch technique/ work up to a heavy single B. 3 rounds for time 200m run 10 overhead squats 50/35kg

Workout of the Day A. 15min alternating emom kipping pull ups/ pull-up progressions max double unders max kb swings B. 3 rounds for time: 400m run 22 burpees

Workout of the Day Get as far as you can in 6mins, rest 3 mins, get as far as you can in 9mins, rest 5mins, then do the work for time: 400m run 20 over the bar burpees 25 deadlifts (70/50) 30 pullups 35 wallballs 40 kb swings (24/16) 45 situps 50 double unders 400m run