Workout of the Day A. Bench press 1RM B. 3x10 skull crushers C. 3x max reps ultra wide strict pull-ups D. 3x12 hanging knee raises (use chains/resistance if required) Optional: 200 banded pull aparts This weekend we will be closed due to the CrossFit Level 1 certificate.  This means there will be no CF Kids or Girls WOD. Monday we will operate on limited opening hours due to the bank holiday.  This means there will be no classes after the 12.15 is completed.

Workout of the Day 3-5 individually timed rounds: 5 burpees Atlas stone carry 15m (AHAP) 10 burpees Farmers carry 15m (80/50 per hand) On the start line, do 5 burpees then pick up the atlas stone, run 15m, drop it and run back.  Do 10 burpees on the start line and pick up the farmers handles, run 15m, drop it and run back for your time. The number of rounds will depend on the class size. Tonight there is a stretching class with Khi, this will cost £4 per visit or £15 per month.  It runs alongside the regular WOD at 18.15. Tonight there is also a weightlifting class, this will run at 19.15 alongside the regular 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 the CrossFit Level 1 seminar.  We will also be operating limited opening hours on Monday due to the bank holiday.  WODS will run as normal up until 13.30 when we will close.  This means there will be the regular 06.15, 07.15, 10.15, 12.15 classes and conjugate will run at 06.00 and 12.30.