Workout of the Day For time: 300/285m row sprint/sprawl suicide 3 high box jumps Rest. 4 attempts.

Workout of the Day For time: Block run 10-8-6-4-2 hang power clean and jerk / pull ups Block run From today the NPFL kicks off in Vegas.  If you want to keep up to date with the action click this link Tuesday 19.15 - Colette will be running a weightlifting class in place of the WOD.  This class will focus on the snatch and clean and jerk.  You do not need to be a member of CFG to attend and the class costs just £3 per person.  Come and learn from one of the best and brightest talents in Scotland! This Thursday there is no mobility.  A WOD will run in it's place.

Workout of the Day 5RM back squat Today is the final strength day for squats.  Week 10.  We have seen some massive improvements in numbers but more importantly a massive improvement in form of the squat itself.  If this is your first class that is not important, we will take you through squat therapy and help familiarise yourself with this lift.

Workout of the Day A. 1RM thruster B. Fran 21-15-9 thrusters pull-ups

Workout of the Day Teams of 3 375 kcal row for time after every 25kcals do 5 cleans at 70/45 Tonight we will be having the regular weightlifting class in place of the WOD.  This class will be ran by Colette Will and will cost £3 per person to attend. CrossFit Kids is coming soon to CFG.  If you have a child of 8+ we would love to hear your feedback on days and times during the summer they would be available to train. Fundamentals was a tremendous success over the weekend, if you happen to see any of the new members struggling show them what it means to be a part of CFG and lend your support!

Workout of the Day 15min AMRAP mile run then 10x - 5 pull ups / 10 push ups / 15 squats then max reps ground to overhead @ 62.5/42.5

Workout of the Day 5x5 back squat This is week 9 of the strength progression, not only are we seeing some big numbers being lifted but, more importantly, a distinct improvement in lifting technique.  Only one week left, make an effort to finish this off! This weekend is the Fundamentals, if you are interested in joining CFG get in touch with us ASAP!

Workout of the day Snatch! This class will focus on the movement and technique requirements to execute this lift.  This is a perfect chance for beginners to learn and the advanced to have their form reviewed under the eye of a coach. If you are planning on coming in for the 19.15 class then you are in for a treat as Team Cavanagh athlete Colette Will is taking the class! This weekend is Fundamentals. If you know anyone who wants to join then now is the time. Spaces are limited. There will not be another till July.

Workout of the Day 5 rounds for time 20 box jumps (24"/20") 30 kettle bell swings (32/24) This workout was written by Rob Lawson of CrossFit Aberdeen and has been posted as the WOD of the month to the Scottish CrossFitters FaceBook page. This is a monthly workout that will hopefully get the Scottish community participating together. So please take a look at the page and feel free to post your scores and see how the others are getting on. This Thursday we will run WODS as normal, there is no mobility on. This weekend is the next Fundamentals intake, if you have a friend who wishes to join then have them get in touch with us ASAP.

Workout of the Day For time: 21-15-9 handstand push-ups knees to elbows push-ups - You do not need to be able to complete handstand push-ups to participate in this class.  You will be taught all the progressions just like pull-ups. Weightlifting is on in place of the 19.15 WOD tonight.  Class costs just £3 and will be ran by Colette of Team Cavanagh Weightifling Club.  You do not need to be a member of CFG to take part. Well done to everyone who took part in yesterday's workout!  There was a fantastic atmosphere and epic efforts by all, it makes us love what we do.