A. Speed bench rotations with variable grip positions at 40% of 1RM vs doubled micro mini “orange” bands (1RM less than 100kg) or mini “red” bands
B. 8 rep top set close grip bench
C. 3x 12 Inverse rows
D. 3x 20 Each Side KB side bends
Information
The gym will be closed this weekend as we are hosting the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach.
Consequently Kids, weightlifting and the girls’ WOD is off this week.
Halloween Workout Night
At 19:30 on Saturday the 29th of this month we’ll have a standard CFG Halloween Throwdown with home baking, drinks and competitive exercise. Get dressed up in something you can still move in and get involved. This is the same day as the Level 1 certificate course so there will be a couple of VIP guests getting into the mix. Get involved.
Christmas Night Out
The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.