Workout of the Day A. 1rm close grip bench press B. 3x 10 JM press C. 3x max inverted barbell rows D. 3x 12 bent over barbell rows E. 3x 60s weighted plank Optional: 2000m row for time

Workout of the Day A. Heavy squat clean B. For time: 7-6-5-4-3-2-1 Squat cleans 60/40 Chest to bar pullups Thursday there is a weightlifting class with Colette at 19:30.  You do not need to be a member of CFG to attend and classes cost just £3 per time.

Workout of the Day 20min alternating emom 1. 15 thrusters 30/20 2. 12 kcal ski 3. 10 BBJO 4. 15 TTB Weightlifting is on tonight at 19:30 with Colette in place of the 19:15 class.  This costs just £3 to attend and you do not need to be a member of CFG to attend. This class is also available on Thursdays at the same time and Saturday morning at 10:00.

Workout of the Day A. 3RM back squat B. 100 deadlifts for time Every time you drop the bar do 30 double unders 100/65kg C. 100 banded goodmornings

Workout of the Day CFE/CFG WOD In pairs, 20min AMRAP One person completes 2x rounds of Cindy (5x pull-ups, 10x press-ups, 15x air squats) whilst the other does as many GTOH reps as possible (60/40) Once the 2x rounds of Cindy have been completed, chest bump and swap over. Score = total GTOH reps + total rounds of Cindy completed. This weekend there is no CrossFit Kids.  There is Girls WOD on Saturday at 11:15. Sunday is flexibility with Khi at 10:00.  

Workout of the Day A. 3RM push press B. 3x 8 strict press C. 3x max strict pull-ups or 5x 5 negative pull-ups (weighted optional) D. 3x 12 single arm rows (per arm) E. 3x max hanging knee raises with chains Optional: 1000m ski for time Tonight there is weightlifting from 19:30, this will run alongside the 19:15 WOD and costs just £3 to attend.  You do not need to be a CrossFitter to attend nor a member of CFG. Saturday 11:15 there is a Girls WOD.  There is no CrossFit Kids Sunday 10:00 is flexibility with Khi.

Workout of the Day 1-1-1-1-1 hang snatch 1-1-1-1-1 split jerk  Tomorrow there is weightlifting on at 19:30, this will run alongside the regular WOD at 19:15.  You do not need to be a member of CFG to attend nor do you need to be a competitive weightlifter.  Classes cost just £3 a time. Saturday there will be Girls WOD on at 11:15.  There is no CrossFit Kids this weekend Sunday there is a flexibility class with Khi at 10:00.

Workout of the Day In 3's, for time: 3000m row (to be completed in 500m intervals) then: 60-50-40-30-20 thrusters 40/30kg over the bar burpees

Workout of the Day A. 3RM deadlift B. 5 RFT block run 10x front squat 70/35

Workout of the Day CFE/CFG community WOD Week 5. For time: 400m run 50 wallballs 20/14lbs to 10' target 400m run 50 hang power cleans 35/25kg 400m run 50 shoulder to overhead 35/25kg 400m run 50 pull-ups 400m run 50 double-unders 400m run 50 kettlebell swings 24/16 400m run 50 toes to bar -sub for abmat sit ups 400m run Tomorrow there is no weightlifting.  Tomorrow there is Girls WOD and CrossFit Kids though!  11:15 start time. Sunday there will be a flexibility class at 10:00.