Workout of the Day Paired/team AMRAPS.  One works on each station and you alternate when the set reps are completed.  Keep a score of the 'max reps' A. 9min AMRAP 10 burpees max kcal row B. 9min AMRAP 5 STOH 10 deadlift max box jump overs Thursday 18.15 there is a flexibility class with Khi.  The WOD will also run at this time. Thursday 19.15 there is olympic lifting, this class costs just £3 to attend.  The WOD will also run at this time. Friday will be 15.4.  Come in, check the warm-up, get your name down into a heat, support those you watch and help judge.  It's the second last week, let's keep up the momentum! Saturday 10.00 - there will be no weightlifting class as Colette will be competing at the Scottish Open!  11.15 there will be CrossFit Kids and Girls WOD as normal.  Girls WOD will cover 15.4. Craig Lowe with his new bike and bike lock!

  15.3 is now officially in the books and Team CFG  remain in 40th place in Europe and are 10th overall in the UK. Our Competitor Cell represented well with Ben Farrell making the top 10 Scottish Males and Steph Dekker crushing the field in a convincing 3rd place European finish. Steph advances to 11th place overall in Europe. This week the WOD was pitched at a higher level than in previous years and massively separated the board at CFG. Whilst many of you were disappointed not to be able to Rx all the WODs, we hope that the Open so far has highlighted some areas for improvement and it was amazing to see so many of you achieve your first ever muscle ups. Athlete of the week for 15.3 is Jaimie Horne who lit up the room with a gutsy effort on the muscle ups, remarkably achieving 8 reps of this complex gymnastic movement in an emotional Personal Record. Notable mentions also go to Ryan Sedgely who impressed with his gymnastic competence; Colette Will who achieved her first ever Muscle Up and went on to score a total of 3 within the cap and Alan Wallace who had been struggling with the range of motion for squats but went on to achieve 50 legitimate repetitions. Alan has been something of an inspiration since he started: with no athletic background and years of desk work he has struggled with many of the movements since starting CFG but his good humour in the face of [...]

Workout of the Day A. 1RM ground to overhead B. Grace For time: 30x ground to overhead 62.5/42.5 Tuesday and Thursday 19.15 there is olympic lifting.  This class costs £3 per person and you do not need to be a member of the gym to attend.

Workout of the Day 5 rounds for time 2 block runs 5 front squats 100/65 Today is the last chance to submit your score for Open workout 15.3.  Please get your score in by midnight tonight and I will verify it tomorrow. Tuesday 19.15 there is no WOD.  Olympic weightlifting will be on instead.  This costs just £3 and you do not need to be a member of CFG to attend.  This class is also on at the same time on Thursday and will run alongside the WOD.  Weightliting also takes place at 1000 on Saturdays.

Workout of the Day Games Open 15.3 14min AMRAP 7 muscle ups 50 wallballs (20/14lbs to 10/9' target) 100 double unders Scaled 50 wallballs (20/14lbs to 9' target) 200 single skips This WOD is long!  Please come in and read the board.  There is a simple and effective warm-up in place to get you prepared.  Write your name on the board and be prepared to go as soon as possible.  If you 'umm' and 'ah' you only hold everyone else up and we want you all to get a chance to smash this workout.

Workout of the Day Team 15min AMRAP: 5 tyre flips 7 bench press 80/55kg 9 kb front squats 2x32/24 200m run One person starts on each station and rotate as each person completes their reps.  Scale all weights accordingly.

Workout of the Day 15min alternating emom 1. 5 heavy power cleans 2. 10 burpee box jumps 3. 15 wallballs Thursday - Khi will run a class dedicated to stretching, mobility and improving your flexibility.  This will run from 18.15-19.15 and is the perfect opportunity to develop your range of motion and some active recovery before 15.3.  Khi's background is 20 years of martial arts training, Chi Kung and Chinese yoga. Thursday - 19.15 there is olympic weightlifting on at 19.15.  There is also a WOD on at this time.  This class costs £3 and you do not need to be a member of the gym to attend.  Class is taught by Colette Will and Louise Mather. Friday will be 15.3.  Please get your name on the board when you enter the gym and follow the advised warm-up.  If we are short on judges, grab a clipboard and if anyone is struggling, show your support! Garry McFall : 5km a day Garry McFall is doing 5KM a day to help raise funds for Ciaran for his cerebral palsy treatment.  If you want to leave a donation click here

  Athlete of the week Fraser Middleton - 200 reps on 15.2   15.2 is now officially in the books and Team CFG are sat in 40th place in Europe and are 8th overall in the UK. Our Competitor Cell represented well with many of the usual faces and some notable top 3 debuts for Ross Park and Ross McMurdo. Extra super special mention to Kim Puschman who overcame technical ineptitude with the timer clock (which she hasn't mentioned at all since) to secure a huge 6 extra reps on the WOD on her rerun. Steph Dekker sits 18th overall in Europe with a 28th place finish for this week's WOD further cementing her Regional level standing in Europe. Even though the scaling wasn't as open and accessible as the previous week it was a great atmosphere right the way through the weekend as everyone gave it their best. Across the board we saw improvements on last year's efforts as people got to grips with the range of motion requirements for the OHS and obtained some C2B pull ups out of the blue as they struggled against the clock. Athlete of the week for 15.2 is Fraser Middleton who represented CFG in the Teen division with an amazing 200 reps on his repeat effort. Fraser wins (something). Notable mentions go to Catriona Morton who scored her first ever C2B pull ups; Philippa Roy who continues to inspire by fighting against the odds - 6 legit reps in the [...]

Workout of the Day A. 8x3 push jerk B. 3x10 push press C. 3x15 bradley press D. 8min alternating emom: max abmat situps max banded face pulls Thursday - Khi will run a class dedicated to stretching, mobility and improving your flexibility.  This will run from 18.15-19.15 and is the perfect opportunity to develop your range of motion and some active recovery before 15.3.  Khi's background is 20 years of martial arts training, Chi Kung and Chinese yoga. Tuesday, Thursday and Saturday - Olympic weightlifting classes will run at 19.15, 19.15 and 10.00 respectively.  These classes cost £3 and you do not need to be a member of the gym to attend.  There will be no WOD on Tuesday but there are regular WODs and Open gym on Thursday and Saturday. 15.3 will be the WOD on Friday.

Workout of the Day A. 3x 2min AMRAP 300/270m row max deadlifts @80/55 B. 4x block run for time Today is the last day to get judged on 15.2.  If you are needing to get judged make sure you get your name on the board when you come in and warm yourself up.  The evening is likely to be busy so if you fail to get your name on the board then you may need to wait a long time before getting to partake in a heat. Thursday - Khi will run a class dedicated to stretching, mobility and improving your flexibility.  This will run from 18.15-19.15 and is the perfect opportunity to develop your range of motion and some active recovery before 15.3.  Khi's background is 20 years of martial arts training, Chi Kung and Chinese yoga. Tuesday, Thursday and Saturday - Olympic weightlifting classes will run at 19.15, 19.15 and 10.00 respectively.  These classes cost £3 and you do not need to be a member of the gym to attend.  There will be no WOD on Tuesday but there are regular WODs and Open gym on Thursday and Saturday. 15.3 will be the WOD on Friday.