Workout of the Day 20min emom power clean hang power clean jerk   Feel free to change the weight between sets but the goal is to not miss a single lift.  Do not look for a new 1RM. Thursday 19.15 there is a WOD and Weightlifting.  If you want to learn weightlifting the class costs just £3 and is taught by Colette Will.  You do not need to be a member of CFG to enjoy the class. This weekend we are closed due to the LEvel 1 Trainer Seminar. October 18th + 19th CFG will be hosting Scotland's first ever CrossFit Powerlifting Seminar with Westside Barbell's very own Shane Sweatt and Laura Phelps Sweatt!  There is little these two don't know about developing strength improving your bench, deadlift and back squat.  Check this link to sign up  

Workout of the Day A. 5x 30s wall facing handstand holds B. 5x 30s hangs (vary each hang and add some movement) C. Helen 3 rounds for time block run 21 kb swings 12 pull-ups   Tonight there is weightlifting on in place of the 19.15 WOD.  It costs £3 to attend and you do not need to be a member of CFG to attend.   This weekend the gym is closed due to us hosting the CrossFit Level 1 Trainer Seminar.  This means there will be no Girls WOD, CrossFit Kids or Strongman.  We apologise for any inconvenience caused. Here's some videos from Ido Portal on his month of hanging!

Workout of the Day For time: 40 wallballs 40 kb swings block run 30 wallballs 30 burpees block run 20 wallballs 20 pull-ups block run 10 wallballs 10 kb step ups   Tonight there is weightlifting on at 19.15 alongside the regular WOD.  This class costs £3 to attend and you do not need to be a member of CFG to attend.

Workout of the Day A. Hang snatch B. In pairs: 12min AMRAP 30 double unders 15 power snatch 35/25   Thursday 19.15 there will be a WOD as well as weightlifting.  This will cost £3 per person and is taught by Colette Will.  

Workout of the Day A. Bench press 3-3-3-3-3 then one set of max reps at 80% of heaviest triple B. 5 rounds for time: 3 wall climbs 5 deadlifts 7 burpees   Tuesday and Thursday at 19.15 this week there will be Olympic Weightlifting.  There is no WOD on Tuesday.  There is a WOD on Thursday.  Both classes are taught by Colette Will and it costs just £3 per class.  You do not need to be a member of CFG to attend. This weekend is the Fundamentals!  If you know anyone who may want to join you at CFG have them get in touch with us ASAP. This weekend we are back to regular hours. Saturday 11.15 - Girls WOD and 11.00 CrossFit Kids Sunday 10.30 - I (Iain) will be doing a Strongman workout.  You are welcome to join me if you wish. The following week we will be hosting the Level 1 CrossFit Trainer Seminar.  We will be operating on limited working hours for that weekend (20th + 21st).  Watch this space for opening and closing times.  

There has been a change to the time for the girls WOD on Sunday.  It will take place at 10.15. Workout of the Day A. Handstand holds B. Individually timed intervals: 500m row 10 STOH 10 C2B   Tomorrow the gym will be open for training from only 0600-0800 due to us hosting the Western Districts Weightlifting Competition.  We have 2 of our own lifters/members taking part.  Colin Selfridge and coach Nisha Purewal.  Come along and show your support! Sunday - CrossFit Kids - 11.00 Sunday - Girls WOD - 10.15