Workout of the Day AMRAP10 30x double-unders 10x Power cleans 50/35kg Information The CFG Spartans Weightlifting Club is on tonight and Thursday with Colette at 19.30. Fiona Mckay of the Spartans WLC finished 2nd in the Under 14’s division in the 63kg+ class at the Scottish Scools comp this weekend – well done Fiona, all that hard work paying off. #wearecfg 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 and it has helped to put us on the map as a prominent force in [...]

Workout of the Day A. 1RM Strict Press B. 1RM Push Press C. 1RM Jerk (push or split) Extra credit: 3x 16 Bamboo Bar presses Information The CFG Spartans Weightlifting Club is on this Tuesday and Thursday with Colette at 19.30. Fiona Mckay of the Spartans WLC finished 2nd in the Under 14's division in the 63kg+ class - well done Fiona, all that hard work paying off. #wearecfg 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 and it has helped to [...]

Workout of the Day Unsupervised, but suggested: get together with a group of buddies and give this a go. For Time: Run 400m 30x Deadlifts @80/50kg Run 800m 20x Deadlifts @100/65kg Run 1200m 10x Deadlifts @120/80kg A marathon runner can have extraordinary capacity in the domain of cardio vascular enduarance, a powerlifter can have extraordinary capacity in the domain of strength. However, the specific training that they require to deliver this capacity compartmentalises these domains from one another and precludes development outside of their chosen specialisms. When asked to perform a combination of the two domains listed in the WOD above the specialist athlete will lose capacity in both. CrossFit prepares the would be athlete for any physical task without significantly compromising capacity in any single domain. #wearecfg

Workout of the Day Bring a Friend Friday - Next Friday will be the Final BAFF until after the Open AMRAP30 - One point per rep 50 Air Squats 50 Push Presses 20/15kg 50 American KBS 24/16kg 50 Box Jumps 50 TTB 50 Wall Ball Shots 20/14lbs 400m Run Information Weightlifting is on with Colette at 10.00 this Saturday Morning. 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 next CFG Community Shield event will be on 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 [...]

Workout of the Day In Pairs: You go, I go. 27-21-15-9 reps each for time of: Row Kcals Thrusters 43/29kg (Rx); 29/20kg (Sc) Partner 1 completes 27 kcals, Partner 2 completes 27 Kcals Partner 1 completes 27 Thrusters, Partner 2 completes Thrusters Partner 1 completes 21 kcals, Partner 2 completes 21 Kcals... etc. No Time Cap Information Weightlifting is on with Colette tonight and at 10.00 this Saturday Morning. Kids is back this weekend 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 next CFG Community Shield event will be on 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 [...]

Workout of the Day A. 9x 3 Bench Press with 40% of 1RM against doubled orange bands (If your 1RM is under 90kg) or reds (If your 1RM is over 90kg). No bands for loads under 30kg. 3 sets close grip (index finger on smooth), 3 sets conventional grip (thumb's distance from smooth), 3 sets wide grip (pinky on powerlifting ring). Reps should be fast and smooth. Work together as a team to switch loading for each other and have the whole team try to complete a set each every 60 seconds or so - in a perfect world, a team of 3 athletes should be able to complete their entire volume of reps in 4.5 minutes with all 3 athletes switching in under the bar for a set every 30 seconds. B. Bench Press - Establish a heavy set of 8 reps without bands (near 8RM) C. 2 Mins max reps push ups D. 150 sit ups -untimed Information Weightlifting is on with Colette at 19.30 on Thursday night and at 10.00 this Saturday Morning. Kids is back this weekend 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 next CFG Community Shield event will be on Saturday the 20th February at 13.00. This is a great opportunity for everyone to come together, throwdown with some fun WODs, [...]

Workout of the Day 16 minute alternating EMOM 8x HSPUs 12x C2B Pull Ups 16x 10m Shuttle sprints 20x Heavy Wall Ball Throws (25/20lb) Information Weightlifting is on with Colette at 19.30 tonight and Thursday night. Kids is back this weekend at 11.15 with Cat and Ross "The Strength" 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 on 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 - WE HIT 100!! Massive thanks to everyone who has registered so far The registration for the 2016 Reebok CrossFit Games is now live. You can get signed up by following this link or listen to me ask you over and over and over and over… this will get more persistent. 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, [...]

Workout of the Day A. 5x5 Back Squat B. AMRAP 5 Burpees Information Weightlifting is on with Colette at 19.30 tomorrow and Thursday night. Kids is back this weekend at 11.15 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 The next CFG Community Shield event will be on 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 The registration for the 2016 Reebok CrossFit Games is now live. You can get signed up by following this link or listen to me ask you over and over and over and over… this will get more persistent. 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 98 people registered to the team, making us the largest team in Europe by 27 registered athletes and the sixth largest in the world, for [...]

Workout of the Day In teams: Row 5000m 60 sumo deadlifts 40kg 25 synchronised burpees 50 sumo deadlifts 50kg 25 synchronised burpees 40 sumo deadlifts 60kg 25 synchronised burpees 30 sumo deadlifts 70kg 25 synchronised burpees 20 sumo deadlifts 80kg 25 synchronised burpees 10 sumo deadlifts 90kg 25 synchronised burpees Get yourself a pair of 10's, 5's, 20's and 15's for Rx - Scale as required. One athlete rows whilst another begins the deadlifts. One athlete deadlifts at a time. Divide the work and scale as required. During the burpees, all non-rowing athletes complete reps - chest and thighs must touch the floor at the same time and athletes jump and clap in unison. Don't underestimate the importance of sleep in your recovery. Just saying. https://youtu.be/UqGLH3tsxVE Get stronger Information Kids is back this weekend at 11.15 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 The next CFG Community Shield event will be on 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 The registration for the 2016 Reebok CrossFit Games is now live. You can get signed up by following this link or listen to me ask you over and over and over and over… this will get [...]

Workout of the Day In Pairs: 4RFT - 30 minute cap Run 400m (Both) 10x Back squats 45/30kg (Each) 10x Hang Power Cleans 45/30kg (Each) Every time the bar touches the floor, perform 5 burpees each. Every time. https://youtu.be/GkRYJp6vVJk The Games are almost here. Information Weightlifting with Colette is on tonight at 19.30 Kids is back this weekend at 11.15 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 The next CFG Community Shield event will be on 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 The registration for the 2016 Reebok CrossFit Games is now live. You can get signed up by following this link or listen to me ask you over and over and over and over… this will get more persistent. 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 [...]