Workout of the Day A. 1RM push press B. 20-15-10 push jerk C. 8RM strict pull-up D. 3x15 straight arm lat pull down E. 100 banded face pulls

Workout of the Day 3min max double unders straight into 5 rounds for time: 20 wallballs 20 kb swings 20 box jumps Tonight there is weightlifting on at 19.30.   This class is available to everyone, you do not need to be a member of CFG to attend. Saturday CFG is closed due to us hosting the CrossFit Rowing seminar.  This means CrossFit Kids will be moved to 11.15 on Sunday.

Workout of the Day 10min AMRAP 10 hang power snatch 35/25kg 15 toes to bar Tonight there is a flexibility class and a WOD at 18.15.  The flexibility class costs £4. Thursday 19.30 is weightlifting with Colette in Arch2.  This costs £3 per person and you do not need to be a member of CFG to attend. Saturday the gym is closed.  CrossFit Kids will be on at 11.15 on Sunday.

Workout of the Day For time: Jackie 1000m row 50 thrusters 20/15kg 30 pull-ups Tuesday and Thursday weightlifting will be on at 19.30 rather than 19.15.  This costs £3 to attend and you do not need to be a member of CFG to attend. This weekend the gym will be closed on Saturday.  CF Kids will be on at 11.15 on Sunday.

Workout of the Day Rhodri In teams of 4-5 5 rounds for time 33 power cleans 80/60 12 tryre flips block run cashout: 129 burpees Time cap: 35mins   If you care at all about the wider CrossFit community get involved with this. A heartbreaking loss for CF Aberdeen has left a lasting legacy of community spirit at an international level. Donate so that we can one day see an end to this kind of tragedy. ‪#‎RIPRhodri‬ Week Ahead Weightlifting will run on Tuesday and Thursday at 19.15.  It costs just £3 to attend and you do not need to be a member of CFG to attend.  There is no WOD on Tuesday at this time. Mobility class will run on Wednesday at 18.15.  This will be ran by Khi and will cost just £4 to attend or £15 for 4 classes.  This is the conjugate rest day and is the perfect class to aid recovery and improve range of motion. Saturday - the gym is closed due to the CF Rowing seminar. Sunday - CrossFit Kids will run at 11.15.

Workout of the Day A. 3RM wide grip bench press -if you are new to the big lifts try a 5x5 instead and focus on form under load B. 3x 10 ring press ups and 30 banded pushdowns C. 90s max wallballs, 90s rest, 60s max wallballs, 60s rest, 30s max wallballs, 30s rest, 90s max wallballs

Workout of the Day 3min AMRAP 4x yoke carry (heavy) max stone to shoulder 60/40 Try 2-3 times depending on class size. Today there is no 18.15 class, flexibility is on instead and will focus on chest and back.  There is a WOD and weightlifting on at 19.15. This weekend is Fundamentals.  The course is almost full, if anyone wants to join please get in touch ASAP. Saturday 10.00 - weightlifting. 11.15 - girls WOD and CrossFit Kids. So young and so small

Workout of the Day (Power) Elizabeth 21-15-9 power cleans ring dips Tomorrow there is no 18.15 WOD.  A flexibility class is on instead.  This will move to Wednesdays after this week and will not interfere with the WODs, it is just this week during the transition that the WOD is cancelled.  The flexibility class will cover chest and back and costs just £4 to attend or £15 for 4 weeks of classes.  Consider this a must if you struggle to get depth in a squat, can't do an overhead squat or a pistol without weightlifting shoes. Thursday also has a weightlifting class at 19.15 with Colette Will.  This class is £3 and non-members are welcome to attend. This weekend is the Fundamentals.  If you know anyone that wants to join, spaces are extremely limited. Colette smashing 15.5

Workout of the Day A. 60s max strict pull-ups, rest 60s, 60s max double unders, rest 60s. 3 rounds B. For time: 800m run then 3 rounds: 5 wall climbs (with push up at the bottom of each rep) 15 chest to bar then 800m run Tonight there is weightlifting on at 19.15.  This takes the place of the WOD, it costs just £3 to attend and you do not need to be a member of CFG to attend.  The class is also available on Thursday at the same time and Saturday at 10.00. Thursday - Khi's flexibility class will run at 18.15.  There will be no WOD at this time!  The class costs just £4 and will move to the same time on Wednesdays from next week. Saturday 11.15 - CrossFit Kids and Girls WOD.

CFG is operating on limited opening hours for today.  WODs will run as normal up until 12.15 after this class the gym will close. Workout of the Day A. 3rm deadlift -if you are new to the big lifts do 3x 5 with a weight that challenges your ability to move with good technique. B. In teams of 3+: 16min AMRAP. 60s max kcal row then 60s 10x reverse kb lunges (2x 24kg/16kg) Optional: 3x 30s hollow rocks / hollow holds Tuesday and Thursday is weightlifting at 19.15.  This class is £3 to attend and you do not need to be a member of CFG to attend.  We also offer a third class on Saturday at 10.00.  The WOD will run as normal on Thursday but there is no WOD at this time on Tuesday. Khi's mobility / flexibility class will be moved to Wednesday from next week.  This means for this week only there will be no 18.15 WOD on Thursday.  This class is just £4 to attend from week to week or is £15 for a month (4 classes). Saturday 11.15 - CrossFit Kids and Girls WOD are both on. This weekend is the Fundamentals.  Spaces are extremely limited so if you have a friend who wants to join the gym please have them get in touch with us ASAP.  The Fundamentals is our main method of integrating new members into the gym.  We are asked all the time if a member can 'bring a friend along to a [...]