Workout of the Day
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (Rx =43/29kg Sc = 29/20kg)
10 chest-to-bar pull-ups (Sc = Jumping C2B Pull Ups)
From 3:00-6:00
2 rounds of:
12 overhead squats (Rx =43/29kg Sc = 29/20kg)
12 chest-to-bar pull-ups (Sc = Jumping C2B Pull Ups)
From 6:00-9:00
2 rounds of:
14 overhead squats (Rx =43/29kg Sc = 29/20kg)
14 chest-to-bar pull-ups (Sc = Jumping C2B Pull Ups)
Etc., following same pattern until you fail to complete both rounds
N.B.: Upon failure to complete the round within the prescribed time frame, strip the bar or grab a PVC pipe and continue to ascend through the rounds scaling the pull ups to a number and movement pattern that allows further progression up to 15 minutes.
Information
Weightlifting will be on with Colette tonight at 19.30.
Kids is back this Saturday 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. Be a part of something amazing.
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 56 people registered to the team, making us the largest team in Europe and the second largest in the world, for now – only 157 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.