Workout of the Day In teams: 20 minute AMRAP 8x Yoke Carries 180/120kg Max 12' rope climbs Teams split into 2 subteams with one subteam completing as many 12' rope climbs in the time it takes the other subteam to complete 8 yoke carries. Score the total number of climbs and the total load (number of carries multiplied by weight). All of our very best to Mitch Mcculloch who will be tying the knot over the festive period. Congratulations buddy! Information Kids, Weightlifting and Girls WOD will all be off this week due to the Christmas party. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets have been made and are now available for purchase.

Workout of the Day For time: 20kcal row 20x GTOH 75/45kg 20kcal row Information Kids, Weightlifting and Girls WOD will all be off this week due to the Christmas party. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets have been made and are now available for purchase.

Workout of the Day Back squat 3-3-3-3 reps Thruster 3-3-3-3 reps 4 attempts at a max L-sit hold for time Information Kids, Weightlifting and Girls WOD will all be off this week due to the Christmas party. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets have been made and are now available for purchase.

Workout of the Day A. Axle bar speed bench at 50% of 1RM vs doubled micro mini “orange” bands (1RM less than 100kg) or mini “red” bands B. 8 rep top set close grip bench C. 4x 8 KB Floor Press D. 3x max sets knee raises Information Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets have been made and are now available for purchase.

Workout of the Day "11.1" AMRAP 10: 30x DUs (Scaled 6x Burpees) 15x Power Snatches (Scaled hang power snatches) Information Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out Time is running out to buy tickets for the CFG Christmas Night Out at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00.

Workout of the Day In teams of 3: AMRAP 30 30x Wall Ball Shots 20/14lbs 30x Kcal Row 60x Wall Ball Shots 20/14lbs 60x Kcal Row 90x Wall Ball Shots 20/14lbs 90x Kcal Row 120x Wall Ball Shots 20/14lbs 120x Kcal Row Etc... Information Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out Time is running out to buy tickets for the CFG Christmas Night Out at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00.  

Workout of the Day 20 Minute EMOM: 1x Hang Power Clean 1x Hang Squat Clean 1x Front Squat Increase load every 2 minutes Information Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out Time is running out to buy tickets for the CFG Christmas Night Out at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00.

Workout of the Day 3RFT: 3x Deadlifts 185/120kg 30x TTB Information Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out Time is running out to buy tickets for the CFG Christmas Night Out at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00.

Workout of the Day A. Axle bar speed bench at 45% of 1RM vs doubled micro mini “orange” bands (1RM less than 100kg) or mini “red” bands B. 8 rep top set close grip bench C. 3x 12 Kettlebell bench press D. Dragonflies Information Kids, Weightlifting and Girls WOD will all be back on this week. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out Time is running out to buy tickets for the CFG Christmas Night Out at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00.

Workout of the Day A. 2km Row B. Hamstring mobility Information CrossFit Kids will be on as normal this week however, due to the weightlifting competition, girls WOD will be cancelled. Apologies for any inconvenience. Flexibility is back with Khi on Sunday at 10:00. Sign up to the CFG newsletter. More news coming soon. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets have been made and are now available for purchase.