Workout of the Day
Bring a friend Friday (BAFF)
WOD
In teams
For time:
400m Run (team runs together)
Then:
3x Rounds conga style:
20x wall balls 20/14lbs
15x swings 32/24 (scale to Russian swings before reducing weight)
10x burpee box jumps overs 20″
Then:
4x 400m relay.
The whole team must return from the run before the first athlete can begin wall ball throws. Run conga style; once the station in front has cleared the next athlete may begin. No overtaking. On the final sprints, each team mate must complete 1 block run to finish, this is done in a relay. The 400m relay may not commence until the last athlete has finished the burpee box jumps overs.
(if an athlete needs to row due to injury, they should be the last athlete in the relay and all athletes must be present by the rower for them to start)
Information
Tuesday, Thursday and Saturday CFG will be host weightlifting classes run by Colette Will. These classes cost just £3 a time and are available to members and non-members alike. There is no minimum standard to attend and programs are available for more advanced lifters. The classes run at 19:30 during the week and 10:00 on Saturday.
Saturday CrossFit Kids is off this and next weekend but we’ll be back soon. Girls WOD with Jen Berg is on as usual. The girls WOD will feature progressive strength work, sweet tricep exercises and a team workout.
Sunday is flexibility with Khi, mobility is important to maintain joint health, improve technical ability and manage DOMs from training. It starts at 10am.
Reebok Tee Shirt Update We have the tees from Reebok and have already started handing them out. Make sure that you get yours and if you could take a second to thank @ocean_bearcub on instagram for hooking us up, I’m sure that she would appreciate it.
Scottish Throwdown CFG will be heavily involved in the Scottish Throwdown again this year, please show your support and sign up and give it a go or if you want to volunteer for the day let us know, we could use the help. Qualifiers have been released.