Workout of the Day A. 12min emom - 1 GTOH - increase weight between sets B. 3x 3min AMRAP Row 300/250 10 STOH 60/40 max burpees C. Mobility - coach's choice CrossFit Kids is not on this weekend. Tonight 19.15 there is weightlifting in place of the WOD.  This class costs £3 and is taught by a weightlifting with over 7 years competitive experience.  You do not need to be a member of CFG to attend this class and if you are a member of CFG and have not been to one of Colette's class then I can only assume you have similar totals and compete internationally.  All jokes aside, she can help you with these very technical lifts and for such a low price it really is a no-brainer.  Get involved.   Colette at the FFD Throwdown 2014