Workout of the Day

With a continuously running clock, complete 5x thrusters every minute.

From 0:00-5:00 use 32.5/25kg
From 5:00-10:00 use 42.5/30kg
From 10:00-15:00 use 52.5/35kg etc
Continue adding 10/5kg every 5 minutes for as long as you are able.

Record the total number of minutes completed. Partial rounds should also be recorded – every rep counts.

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Information

Weightlifting will be off this Saturday

Kids is ON this weekend, despite previous posts to the contrary, as is the teens program.

Girls WOD will be on this Saturday at the same time as kids

Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master.

Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.

Reebok Tee Update

The Open tee shirts were delayed slightly by some admin issues but we are now ready to take sizes. I have a spreadsheet.

Please select from the following as soon as possible and let me know. Check the sizing charts on Reebok.co.uk if you aren’t sure

Males: XS, S, M, L, XL, 2XL

Females: 2XS, XS, S, M, L

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