Workout of the Day 21-15-9 Deadlifts 145/95 High Box Jumps 30/24" Information Weightlifting is on tonight with Colette at 19.30. Make use of her knowledge now that the Open is underway Kids is back this Saturday at 11.15 with the usual gang. Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Reebok CrossFit Games Open 2016 – Team Update We cannot thank everyone enough for signing up. The turnout has been truly amazing – 216 athletes at the last count. This places us as an unprecedented 3rd place worldwide on strength of numbers. This is CFG's largest ever team; beating last year's numbers by 3. The HQ media staff were amazed by the great sense of community that you guys shared and kept telling me what a great place we have. If you get some time, go have a chat with David and let him record your thoughts for posterity. The massive turnout from the members of CFG has made us a prominent force in European CrossFit and now, on the main stage in front of the world. This year, since we are now the largest team in Europe for the fourth year in a row Reebok have said that they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. Art work will be with you soon for your vote and we will get them out to you ASAP. We owe you a huge debt of gratitude. Our heartfelt thanks go out to you all [...]

Either: Reebok CrossFit Games Open 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Scaled and Rx options as standard Workout of the Day 40 minute AMRAP: 1-mile run 100 push-ups 1-mile run 100 push-ups 1-mile run (if you start the run, finish it and count it regardless of whether time elapses) If you have yet to complete 16.1 or if you desperately need to repeat, the gym is set up to make that happen for you. Otherwise, the workout is a simple but devastating couplet of running and basic calisthenics. The ability to complete 100 quality push ups (chest and thighs to floor back to full extension with the body lined up heel to shoulder throughout) is extremely rare and I don't believe I have seen anyone complete 50 honest push ups unbroken. Ever. If you are concerned about your handstand push ups and can't do 20 honest push ups unbroken, please rethink your priorities. Do not cupcake the run. This is Viki, who came to CFG to seek the advice of the European CrossFit Strongman Seminar Team Staff in order to get skilled up for her first competition this weekend. This is Viki after the 90kg Viking Press that secured her 2nd place. Congrats!! Information Weightlifting is on tomorrow with Colette at 19.30. Make use of her knowledge now that the Open is underway Kids is back this Saturday at 11.15 with the usual gang. Girls [...]

Workout of the Day - 16.1 TBC - Wildly Speculate https://www.youtube.com/watch?v=o9iQdsptVLM Information Weightlifting is on tomorrow in arch 2 with Colette at 10.00. Make use of her knowledge now that the Open is underway Kids is back this Saturday at 11.15 for a special birthday event for one of our longest serving members. All adults must vacate arch 1 by 10.30 and will not be admitted after this time. Weightlifting will be in arch 2 at 10.00. Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg – please be reminded that arch 1 is out of bounds from 10.30 on account of the kids class. The Open - Logistics and stuff Today is the first Open WOD of 2016 and irrespective of what it is, everyone will be able to participate in some way. Here's roughly how it will run: You come in at the normal WOD times and a warm up and brief will be given as normal. Depending on numbers and the nature of the workout you may be allocated to a heat. Half of the people participating will be carrying out the workout; the other half will be judging (counting reps and checking standards). Once you have finished judging your buddy, return your clipboard etc to the board area and then go get set up for your heat. If you have just finished a heat, be prepared to return the favour of judging your buddy. You may complete the WOD outside of the [...]

Workout of the Day In teams of 3 Conga style (40 min Cap) 6RFT: Row 500m Run 400m 10x Burpees to plate Information Weightlifting is on tonight with Colette at 19.30 . Make use of her knowledge before the Open gets underway Kids is back this Saturday at 11.15 for a special birthday event for one of our longest serving members. All adults must vacate arch 1 by 10.30 and will not be admitted after this time. Weightlifting will be in arch 2 at 10.00. Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg - please be reminded that arch 1 is out of bounds from 10.30 on account of the kids class. The first Open WOD (16.1) will go down this Friday with repeats over the weekend (Saturday 0800-10.30, Sunday 1000-1300) and throughout Monday. There will be a “Friday Night Lights” event with some of CFG’s finest going head to head and weekend sessions will feature the delicious artisan coffee from Copper Black. Make sure that you are a part of the year’s biggest event – the Open. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. Every year around this time, [...]

Workout of the Day A. 1RM Bench B. 12 Min AMRAP 20x TTB 50x DUs (Scale to 10 attempts and 40 singles) Information Weightlifting is on with Colette at 19.30 on Thursday. Make use of her knowledge before the Open gets underway Kids is back this Saturday at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg The first Open WOD (16.1) will go down this Friday with repeats over the weekend and throughout Monday. There will be a “Friday Night Lights” event with some of CFG’s finest going head to head and weekend sessions will feature the delicious artisan coffee from Copper Black. Make sure that you are a part of the year’s biggest event – the Open. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. 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 that if we are the largest team in Europe for the fourth year in a row they will make us exclusive, limited edition, can’t get them [...]

Workout of the Day A. The snatch balance B. For Time: 10-1 Reps Power Snatch 35/25kg OTB Burpees Information Weightlifting is on with Colette at 19.30 tonight. Make use of her knowledge before the Open gets underway Kids is back this Saturday at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg The first Open WOD (16.1) will go down this Friday with repeats over the weekend and throughout Monday. There will be a "Friday Night Lights" event with some of CFG's finest going head to head and weekend sessions will feature the delicious artisan coffee from Copper Black. Make sure that you are a part of the year's biggest event - the Open. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. 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 that if we are the largest team in Europe for the fourth year in a row they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. At the [...]

Workout of the Day 3-3-3-3-3 Clean and Jerk Thanks to everyone who came along to the Community Shield event on Saturday. We will try to host these events throughout the year so stay tuned for the next one. Information Weightlifting is on with Colette at 19.30 tomorrow evening. Make use of her knowledge before the Open gets underway Kids is back this Saturday at 11.15 Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. 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 that if we are the largest team in Europe for the fourth year 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 136 people registered to the team!! This makes us the largest team in Europe and the only European team in the top 10 worldwide (4th place) – only 77 names to go to beat last year’s numbers. We will be [...]

Workout of the Day Bring a Friend Friday – Today is the Final BAFF until after the Open 5 RFT 30x Double-unders (Sc- 10 attempts + 20 singles) 15x Wall Ball Throws 20/14lb 10x Burpees Run 400m 30 Minute Cap Information Weightlifting is on with Colette at 10.00 tomorrow morning. Make use of her knowledge before the Open gets underway Kids is back this Saturday at 11.15 with Cat and Ross “The Strength” McNie Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep – opening up the shoulder joint and improving the overhead position The CFG Community Shield event is on Tomorrow at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. 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 that [...]

Workout of the Day A. 3-3-3-3-3 Deficit DL Stand on 10kg plates to create a 2" deficit. If your lumbar spine is rounding at all; the weight is too heavy and you are not safe. Stop. Decrease the load. B. Score max unbroken Russian swings 32/24kg 0-20 - Noob 40 - Average 60 - Good 80 - Advanced 100 - Elite Information The CFG Spartans Weightlifting Club is on tonight at 19.30 and at 10.00 on Saturday. Kids is back this Saturday at 11.15 with Laura, Cat and Ross “The Strength” McNie. Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep – opening up the shoulder joint and improving the overhead position The next CFG Community Shield event will be this Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. Every year around this time, everyone who is a member at CFG takes part in this massive competition [...]

Workout of the Day For Time: "Partner Partitioned Jackie" Partner 1: Row 1000m Partner 2: 50 Thrusters 20/15kg Partner 1: 30 Pull Ups Partner 2: Row 1000m Partner 1: 50 Thrusters 20/15kg Partner 2: 30 Pull Ups (Solo athletes complete 'Jackie') Information The CFG Spartans Weightlifting Club is on tomorrow night at 19.30 and at 10.00 on Saturday. Kids is back this Saturday at 11.15 with Laura, Cat and Ross “The Strength” McNie for a special birthday party edition. Girls WOD will be on at the same time as the Kids WOD with Level 1 Trainer Jen Berg Flexibility with Khi is on this Sunday at 10.00 for more Open prep – opening up the shoulder joint and improving the overhead position The next CFG Community Shield event will be this Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, meet some new buddies from the gym, eat cake, drink beer and generally cause mayhem. Fun for all the family. Reebok CrossFit Games Open 2016 – Team Update Massive thanks to everyone who has registered so far – we owe everything we are to the amazing people that surround us. The registration for the 2016 Reebok CrossFit Games is live and you should get signed up by following this link to be a part of the most amazing event of the year. 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 [...]