Workout of the Day "Elizabeth" 21-15-9 Cleans (60/40kg) Ring Dips Information Weightlifting will be on with Colette tomorrow night at 19.30. Kids is back this Saturday at 11.15 Girls WOD will be on at the same as the Kids WOD with Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep. Reebok CrossFit Games Open 2016 Here it is folks. The registration for the 2016 Reebok CrossFit Games is now live. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. At the time of writing we have 41 people registered to the team, making us the largest team in the world for now – only 172 names to go to beat last year’s numbers. This week we will face the second of last year’s Open events as a WOD so that you can compare your skills and capacity to last year or just get a feel for how the main event will be. Get. Involved.

Workout of the Day 5RFT Run 400m 8 Inverted Burpees 12 Air Squats 16 Box Jumps (20") This link will be useful. Get the inside track. Reebok CrossFit Games Open 2016 Here it is folks. The registration for the 2016 Reebok CrossFit Games is now live. The Reebok CrossFit Games Open Registration goes live TODAY. Today is the first week for us running the last year’s Open events as a WOD so that you can compare your skills and capacity to last year or just get a feel for how the main event will be. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. At the time of writing we have 5 people registered to the team - only 207 names to go to beat last year's numbers. Get. Involved. Level 1 Seminar Due to the Level 1 Trainer’s Certificate course running out of CFG this weekend, there will be no Kids, Girls, Weightlifting or Flexibility classes.  

Open Workout 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (52/34kg - Rx 38/25kg - Sc) 5 snatches (52/34kg - Rx 38/25kg - Sc) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap https://www.youtube.com/watch?v=0-YfYcsduHA#t=15 Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live TODAY. Today is the first week for us running the last year's Open events as a WOD so that you can compare your skills and capacity to last year or just get a feel for how the main event will be. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. Get. Involved. Weightlifting Weightlifting with Scottish Champion Colette Will is on tonight at 19.30. Master these technical lifts with the champ. Level 1 Seminar Due to the Level 1 Trainer’s Certificate course running out of CFG this weekend, there will be no Kids, Girls, Weightlifting or Flexibility classes.

Workout of the Day Establish a 1RM Farmer's Carry (20m) Some people think that a single heavy effort is too low in volume or not sweaty enough to be considered a real 'workout'. These people believe that a persistently elevated heart rate is what builds fitness. These people are wrong. Today's workout should be cherished by the weak and genuinely feared by the strong. This heavy carry will stimulate the central nervous system and will elevate basal metabolic rate long after you've dropped the handles. You will generate more growth hormone tonight as you sleep and you will spark an increase in your bone density that will, in turn, contribute to your longevity; particularly if you are a female. #strongmansaves Information Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live tomorrow. For the next 5 weeks we will be running last year’s Open events as a WOD so that you can compare your skills and capacity to last year or just get a feel for how the main event will be. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. Open workout 15.1 will be on tomorrow. Get. Involved. Weightlifting Weightlifting with Scottish Champion Colette Will [...]

Workout of the Day In pairs: 7 Minute AMRAP 7x Hang Power Snatches 40/30kg Max Wallball Throws 20/14lb Alternate the athlete executing wall ball throws every time a set of snatches is completed Information Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live in just 2 days. For the next 5 weeks we will be running last year's Open events as a WOD so that you can compare your skills and capacity to last year or just get a feel for how the main event will be. Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. Open workout 15.1 will be on this Thursday (the 14th). Get. Involved. Weightlifting Weightlifting with Scottish Champion Colette Will is on tonight at 19.30. Master these technical lifts with the champ. Level 1 Seminar Due to the Level 1 Trainer’s Certificate course running out of CFG this weekend, there will be no Kids, Girls, Weightlifting or Flexibility classes.

Workout of the Day "Diane" For Time: 21-15-9 Deadlifts 102/62kg HSPU Have a quick look at this simple scaling option for the Handstand Push Up from @crossfittraining's Instagram account. Use a couple plates to elevate your feet and take some of the demands of the flexibility out of it. Information Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live on January 14th, 2016. It is something extremely close to our hearts given that for the past 3 years CFG has been the largest team in Europe (2nd 2012, 1st 2013, 1st 2014, 1st 2015). THE LARGEST TEAM IN EUROPE. We are also the only European team to have consistently finished in the top 10 largest teams worldwide – pretty good for a gym from Scotland (28th largest population in Europe). Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. In the run up to the Open we will be programming each of last year’s Open workouts for you to try. Those of you who have been with us can see if you have improved; everyone else gets to see that it’s not terrifying and starts to get a sense of the magic. Open workout [...]

Workout of the Day Programmed for the first time in years. But, please, consider what you did yesterday. Either: Swim 1600m Or A. Establish a 5RM Back Squat B. Establish a max unbroken run of Double unders C. Row 2km for time Either way, spend some time decompressing with Golf Charlies. Enjoy your weekend. Information Kids is on today at 11.15 - let the future commence. Girls WOD will run concurrently with the Kids class. Join the vivacious Jen Berg for some skills and drills in an all female setting. Khi is running flexibility tomorrow - hips are the order of the day.  

"Think like a bumblebee, train like a racehorse" - Ben Bergeron, Head Coach at CF New England, Level 4 Certified CrossFit 'Coach' Workout of the Day 25x Box Jumps 24"/20" 50x Pull-ups 75x Abmat Sit-ups 100x Double-unders Mile run 100x Double-unders 75x Abmat Sit-ups 50x Pull-ups 25x Box Jumps 24"/20" The esoteric reference above is explained by the article listed here. It is something I read a few years ago and it really resonated with me. Scientifically, it's a bit wide of the mark; but I love the sentiments expressed: believe in yourself, believe in your coach, believe in your program, do not concern yourselves with what everyone else is doing (I'll caveat this to: unless it's to encourage and support them). Information Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live on January 14th, 2016. It is something extremely close to our hearts given that for the past 3 years CFG has been the largest team in Europe (2nd 2012, 1st 2013, 1st 2014, 1st 2015). THE LARGEST TEAM IN EUROPE. We are also the only European team to have consistently finished in the top 10 largest teams worldwide – pretty good for a gym from Scotland (28th largest population in Europe). Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four [...]

Workout of the Day A. 3RM Bench Press (middle grip) B. 3x 8 KB Bench C. 3x 10 Skull Crushers D. Row 500m Max Effort Rest 3 Minutes Row 500m Max Effort 1x Burpee penalty for every second of drop off between times How 'CFG Bench Club' used to roll. Note the milk. Information Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live on January 14th, 2016. It is something extremely close to our hearts given that for the past 3 years CFG has been the largest team in Europe (2nd 2012, 1st 2013, 1st 2014, 1st 2015). THE LARGEST TEAM IN EUROPE. We are also the only European team to have consistently finished in the top 10 largest teams worldwide - pretty good for a gym from Scotland (28th largest population in Europe). Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can't get them anywhere, CFG tee shirts. In the run up to the Open we will be programming each of last year's Open workouts for you to try. Those of you who have been with us can see if you have improved; everyone else gets to see that it's not terrifying and starts to get a sense of [...]

Workout of the Day 35 Minute Team AMRAP Conga Style: 20kcal Row 30m Yoke Carry 150/90kg 45m Sprint 10 Overhand Axle DLs 90/60kg 400m Run Watch this https://www.youtube.com/watch?v=gpuyaQYyujs&feature=youtu.be Information Reebok CrossFit Games Open 2016 The Reebok CrossFit Games Open Registration goes live on January 14th, 2016. It is something extremely close to our hearts given that for the past 3 years CFG has been the largest team in Europe (2nd 2012, 1st 2013, 1st 2014, 1st 2015). THE LARGEST TEAM IN EUROPE. We are also the only European team to have consistently finished in the top 10 largest teams worldwide - pretty good for a gym from Scotland (28th largest population in Europe). Every year around this time everyone who is a member at CFG takes part in this massive competition and it has helped to put us on the map as a prominent force in European CrossFit. This year, Reebok have said if we do four years in a row they will make us exclusive, limited edition, can't get them anywhere, CFG tee shirts. In the run up to the Open we will be programming each of last year's Open workouts for you to try. Those of you who have been with us can see if you have improved; everyone else gets to see that it's not terrifying and starts to get a sense of the magic. Open workout 15.1 will be on next Thursday (the 14th). Get. Involved. Weightlifting, Kids, Flexibility Weightlifting with Scottish Champ Colette Will is on this [...]