Workout of the Day 5x 5 Deadlift If you are doing this properly, you should already have a bit of fear. Scottish Functional Fitness Championships CFG's Teams closed out in 4th, 6th and 14th on the men's side of the house and 3rd and 14th on the ladies' side for the Rx Division. Our two Masters Training Staff closed out in 10th place while our rookie team took 12th out of the ladies teams in the scaled division. It was great to have some fresh blood out in the competitive arena and you all did us proud. #redandblack #competitorcell #notlast Information Weightlifting with Colette is on this Tuesday and Thursday at 19.30 Kids is back this weekend at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi (pronounced Kai) is on this Sunday at 10.00 for more Open prep The next CFG Community Shield event will be on Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. You can get signed up by following this link or listen to me ask you over and over and over and over… Every year around this time, everyone who is a member at CFG takes part in this [...]

Workout of the Day "Bring a Friend Friday" - Bring a Friend For time: In teams of 3, conga style (no overtaking) Row 300m 9x TTB 15x Reverse Hyperextensions 21x Sit Ups Run 400m Max is Leaving Us! Today we are saddened by the greatest of all Greek tragedies - Maximos is leaving us to return to Greece. His time studying in Glasgow has drawn to a close and he must now return to his homeland to get a grown up's job. Max has been a great player in the CFG community and has been a regular fixture at the 18.15 WOD for what seems like forever and it is with deep sadness that we have to let him and his magnificent beard go on to other things. Today will be his final workout with us so if you see him, wish him a fond "apochairetismos". Information Kids is back this Saturday at 11.15 with the dynamic duo Ross and Gavin Girls WOD will be on at the same as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep – you need it Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said [...]

Workout of the Day Complete as many rounds and reps as possible in 14 minutes of: 7x muscle-ups 50x wall-ball shots 100x double-unders Gents use 20-lb. ball to 10 feet (10' line clearly visible under ball) Ladies use 14-lb. ball to 9 feet (10' line obscured by ball) Scaled Option Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots (20/14lb) 200 single-unders Information Weightlifting will be on with Colette tonight at 19.30. Kids is back this Saturday at 11.15 with the dynamic duo Ross and Gavin Girls WOD will be on at the same as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep - you need it Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. At the time of writing we have 74 people registered to the team, making us the largest team in Europe, the second largest in the world and the only European team in the top 20 – only 139 names to go to beat last year’s numbers. Next week we will face the fourth of last year’s Open [...]

Workout of the Day A. 3 sets of 60s Max GTOH @60/45kg. Rest 90s between attempts B. 5RFT 15 wallballs 20/14lbs 15 power cleans 50/35kg Thursday and Sunday there is weightlifting with Colette Will at 19:30 and 10:00 respectively. CrossFit Kids and a girls only workout are scheduled for Saturday at 11:15. Khi's flexibility class is on Sunday at 10:00 and is the perfect way to prepare yourself for the week ahead as well as reaching movement standards for the Open. As for the CrossFit Games Open... sign up.  Support your box, support your friends and surpass your expectations

Workout of the Day 4 RFT or 15 Minute Cap 20x TTB 40x Thrusters @20/15kg 80x Double Unders "If you consider yourself to be a 'competitive CrossFitter' and you need to put the bar down on a set of 40 empty barbell thrusters; you should focus on moving well and being healthy - have some fun with your friends at the gym. You have no place on a 'competitor program'." - Karl Steadman - Affiliate Owner at Reebok CrossFit 3D and Level 4 CrossFit 'Coach' Remember this guy? Check out his website at the hugely successful CrossFit Enniskillen Information Weightlifting will be on with Colette tonight at 19.30. Kids is back this Saturday at 11.15 Girls WOD will be on at the same as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. At the time of writing we have 65 people registered to the team, making us the largest team in the world for now – only 148 names to go to beat last [...]

Workout of the Day On an 8-minute running clock, perform 1 minute each of: Air Squats Push-ups 20-inch box jumps Pull-ups Inverted burpees Wall-ball shots, 20-lb. ball Burpees Double-unders Accumulate a total score for all movements. Here is Greg Glassman "Coach" giving a bit of a brief on the WOD https://www.youtube.com/watch?v=Ze2sdmaHKZA&feature=youtu.be Information Weightlifting with Colette is on this Tuesday and Thursday at 19.30 Kids is back this weekend at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi (pronounced Kai) is on this Sunday at 10.00 for more Open prep The next CFG Community Shield event will be on Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. You can get signed up by following this link or listen to me ask you over and over and over and over… Every year around this time, everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said that if we are the largest team in Europe for the fourth year in a row they will make us exclusive, limited edition, can’t get [...]

Workout of the Day Today is 'Bring a Friend Friday' - bring a friend "Fight Gone Bad" 3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high pulls, 35/25kg (reps) (Yes, I know) Box jumps, 20-inch box (reps) Push presses, 35/25kg (reps) Row (calories) In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point. Aim to equal or exceed your score from each of the previous rounds and may god have mercy on your soul. Information Kids is back this Tomorrow at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi (pronounced Kai) is on this Sunday at 10.00 for more Open prep. The next CFG Community Shield event will be on Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. You can get signed up by following this link or listen to me ask you over and [...]

Workout of the Day Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (Rx =43/29kg Sc = 29/20kg)    10 chest-to-bar pull-ups (Sc = Jumping C2B Pull Ups) From 3:00-6:00    2 rounds of:    12 overhead squats (Rx =43/29kg Sc = 29/20kg)    12 chest-to-bar pull-ups (Sc = Jumping C2B Pull Ups) From 6:00-9:00    2 rounds of:    14 overhead squats (Rx =43/29kg Sc = 29/20kg)    14 chest-to-bar pull-ups (Sc = Jumping C2B Pull Ups) Etc., following same pattern until you fail to complete both rounds N.B.: Upon failure to complete the round within the prescribed time frame, strip the bar or grab a PVC pipe and continue to ascend through the rounds scaling the pull ups to a number and movement pattern that allows further progression up to 15 minutes. Information Weightlifting will be on with Colette tonight at 19.30. Kids is back this Saturday at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep. The next CFG Community Shield event will be on Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. Be a part [...]

Workout of the Day Today is designated as a 'Black Box' day. The black box is an psychological concept that I first encountered when studying experimental design. It is used when trying to explain consciousness by reference to the inputs and outputs only - you can make inferences about the nature of the brain from previous experiences and the consequent behaviours expressed but the nature of the psyche remains largely hidden. In this context you will know the input (yourself) and the output (being in a state of advanced sadness) but won't know the nature of the WOD (could be fun; could be honking). Either way, don't avoid today's session: It is a worthwhile test of physical capacity. But keep it to yourself. Information Weightlifting will be on with Colette tomorrow night at 19.30. Kids is back this Saturday at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep. The next CFG Community Shield event will be on Saturday the 20th February at 13.00. Standby for details. Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. Be a part of something amazing. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if [...]

Workout of the Day For Time: 30-20-10 Deadlift 100/65kg OTBB Today we are going head to head with CFG's elite - The Competitor Cell. Who wants to kill a giant? https://www.youtube.com/watch?v=Lsq7ztSjIYA&feature=youtu.be Information Weightlifting will be on with Colette tomorrow night at 19.30. Kids is back this Saturday at 11.15 Girls WOD will be on at the same as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep. It looks like the next CFG Community Shield event will be on Saturday the 20th February at 1300. Standby for details. Reebok CrossFit Games Open 2016 The registration for the 2016 Reebok CrossFit Games is now live. Be a part of something amazing. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. At the time of writing we have 49 people registered to the team, making us the largest team in the world for now – only 164 names to go to beat last year’s numbers. This Thursday we will face the second of last year’s Open events as a WOD so that you can compare your skills and capacity to last year or just get a feel for how the main event [...]