Workout of the Day A. 2 RM front squat B. For time: 21-15-9 wallballs box jump overs rest 2mins 100 kb swings for time 32/24 Optional: 3x 30s hollow holds

Workout of the Day Ladder deadlift Minute 0 do 1x deadlift (125kg/ 85kg) Minute 1 do 2x deadlifts Minute 2 do 3x deadlifts Keep going until failure.  

Workout of the Day Every 10mins for 20mins (2 rounds) Block run 25 box jump overs 25 kb swings 25 burpees 25 ring dips Tonight there is a weightlifting class on at 19.30 as well as a WOD at 19.15. Saturday 11.15 is Girls WOD and CrossFit Kids. Sunday 10.00 there is a flexibility class. This weekend is the last Fundamentals weekend CFG will be offering for a number of months.  The gym is nearing capacity and if you want to have a friend/relative join in the classes this will be their last chance for a few months.  Have them get in touch with us ASAP.  

Workout of the Day For time: 10-8-6-4-2 reps Power cleans 70/45 Front squat 12min time cap.  Scale weight accordingly.  If you finish in under 10mins then max burpees until 10mins. Thursday 19:30 is weightlifting, there is also a WOD at this time.  Weightlifting costs just £3 for the hour long class and is available to non-members. This weekend is the last Fundamentals weekend for a number of months due to the gym approaching capacity. Next weekend 23rd + 24th CFG is closed due to the Crossfit Level 1 Seminar.

Workout of the Day For time: Mile run (4 block runs) 60 wallballs 20/14lbs to 9/10' target 30 pull-ups Tonight there is no 19:15 WOD due to weightlifting.  This class is only £3 to attend and you do not need to be a member of CFG to attend. Saturday 11:15 is CrossFit Kids and Girls WOD. Sunday 10:00 is flexibility and mobility, this class is £4 to attend and lasts an hour, you do not need to be a member of CFG to attend this class.

Workout of the Day In teams: 10min AMRAP 20/15 kcal row max GTOH 60/40 - swap when person completes the row - jump back on the rower as soon as it's free This weekend is the last chance to do the Fundamentals and join CFG for a couple of months.  Due to the high number of members, CFG is going to close its doors and focus on its services for the summer.  If you have any friends that have been saying they may join then have them get in touch today.

Workout of the Day A. Split jerk 1RM B. 3x 8 strict press C. 3x 12 single arm rows D. 3x 15 lat pull downs Optional: 3x 60s plank holds with weight Saturday 11.15 there is CrossFit Kids and Girls WOD Sunday 10.00 is a stretching and mobility class.  This is a perfect Sunday / rest day activity, get involved and prepare yourself for some heavy lifting on Monday!

Workout of the Day 12min alternating emom: 6 cleans 70/45kg  10 chest to bar pull ups

Workout of the Day In pairs 7min AMRAP 50 double unders max wallablls 7min AMRAP 20/15 kcal row max box jumps - Rest a few mins between AMRAPs. There is no flexibility class tonight.  This has been moved to Sunday mornings at 10AM.

Workout of the Day In pairs: 2 RFT - one works/ one rests 50 STOH 50/35 50 ring dips 2 block runs (together) Tonight there is no 19.15 WOD.  Weightlifting is on in it's place. This month the gym will be closed over the weekend of 23rd + 24th for the CrossFit Level 1 and will run on limited opening hours for the bank holiday on Monday 25th. Girls WOD and CrossFit Kids will both be running at 11.15 on Saturday this weekend.