Workout of the Day
A. 9x 3 Bench Press with 40% of 1RM against doubled orange bands (If your 1RM is under 90kg) or reds (If your 1RM is over 90kg). No bands for loads under 30kg. 3 sets close grip (index finger on smooth), 3 sets conventional grip (thumb’s distance from smooth), 3 sets wide grip (pinky on powerlifting ring). Reps should be fast and smooth.
Work together as a team to switch loading for each other and have the whole team try to complete a set each every 60 seconds or so – in a perfect world, a team of 3 athletes should be able to complete their entire volume of reps in 4.5 minutes with all 3 athletes switching in under the bar for a set every 30 seconds.
B. Bench Press – Establish a heavy set of 8 reps without bands (near 8RM)
C. 2 Mins max reps push ups
D. 150 sit ups -untimed
Information
Weightlifting is on with Colette at 19.30 on Thursday night and at 10.00 this Saturday Morning.
Kids is back this weekend at 11.15 with 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 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 – 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 104 people registered to the team!! This makes us the largest team in Europe and the only European team in the top 10 worldwide (5th place) – only 109 names to go to beat last year’s numbers.
Get. Involved.