Workout of the Day
Today is ‘Bring a Friend Friday’ – bring a friend
“Fight Gone Bad”
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 35/25kg (reps) (Yes, I know)
Box jumps, 20-inch box (reps)
Push presses, 35/25kg (reps)
Row (calories)
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.
Aim to equal or exceed your score from each of the previous rounds and may god have mercy on your soul.
Information
Kids is back this Tomorrow 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 (pronounced Kai) 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…
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 63 people registered to the team, making us the largest team in Europe by 25 registered athletes and the second largest in the world, for now – only 150 names to go to beat last year’s numbers.
Next week we will face the third 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.