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 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 118 people registered to the team!! This makes us the largest team in Europe and the only European team in the top 10 worldwide (6th place) – only 95 names to go to beat last year’s numbers. Rich Froning won the Games 4 times in a row – let’s be like Rich.
Get. Involved.