News & WOD

Weekly Bulletin / Programming

Sunday 11th November 2018

Good morning team, excited to say that Xmas Party tickets are now on Sale. Saturday 8th December at Bar 135.....it is going to be Epic. Tickets are £7 and you can get them by clicking HERE. We have 50 available guys and already sold 9 so don't miss out. I am just finalising the design for the CFGB Hoodies so hopefully Ill be able to start taking orders next week and get those in if anybody is interested. Enjoy the rest of your weekend and Ill see you all in the Gym. Angelo NEXT WEEKS PROGRAMMING MONDAY Back Squats (Wk 1 / 3) 5x3 @75% Max In 12 mins; 3 rounds; 30 Alt DB Snatch @22.5/15 30 Box Jumps @24/20 Amrap; Toes to Bars TUESDAY Long Wod 10 rounds 300m Run 20/15…

view more »


Weekly Bulletin / Programming

Sunday 4th November 2018

Apologies for the delay in getting the program up guys. I hope you've all had a great weekend. I will be sending out a newsletter next this week so be sure to check your emails. Angelo NEXT WEEKS PROGRAMMING MONDAY Back Squats 3x10 (60% Max) FR KB Lunges 3x60s Work / 60s Rest (Light) 50-40-30-20-10; Wallball 400m Run after each set (20min Cap) TUESDAY Snatch Drills For Time; 100 Hang Power Snatch 42.5/30 EMOM- Burpees (+1 every min) (12min Cap) 3 sets for quality; 20 DB Deadlifts 60s SL Plank Hold (Every 15s) WEDNESDAY 4 sets; 10 Seated DB Press (3s Neg) 100m SA Farmers Carry (50m) Rest 1 mins EMOM 4; 20-30s COB Hold EMOM 12; 1- 15/12 Cal Row (40s Cap) 2- 10 TTB + Max HR Press ups 3- Rest Weightlifting Class; Split Jerk Technique Power Clean and Split Jerk 4x3 (Light) Clean and Jerk 5 sets- 2+1 (Build) THURSDAY Long Wod 20min…

view more »


Weekly Bulletin / Programming

Sunday 28th October 2018

Good morning guys, I hope you're all having a good weekend. Still have some spaces for people wanting to get involved in the Pairs comp. Its going to be a great morning so even if you don't have a partner, put your name on the board and we can try and find someone for you to go with. Its an inclusive comp for all abilities guys so don't be afraid to get sign up. A reminder that the Xmas Party is booked for Saturday 8th December, I know its a way off but make sure you keep this weekend free. I will send out more details over the next few weeks but we have booked Bar 135…

view more »


Weekly Bulletin / Programming

Sunday 21st October 2018

Good morning GB'ers, I hope you're enjoying the weekend. We've got a good few names on the board for the comp in November which is great but I want to get more of you involved. There will be nothing to technical or too heavy, this comp is for all abilities so get yourself a partner and get involved. It will be getting started around 9ish and then be done by 1ish, exact times will be confirmed nearer the time. Laura will be releasing the workouts a few weeks before so you'll have plenty of time to prep for them. I've noticed lately some of the equipment looking a bit worse for wear. I have…

view more »


Weekly Bulletin / Programming

Sunday 14th October 2018

Happy Sunday guys, I hope you're enjoying the weekend. Pleased to announce that we will be hosting another In-house comp on Saturday 24th November. Its an all inclusive competition which means everyone can get involved. It will be a Same sex pairs, If you want to get involved need to let Laura know and stick your name on the board. Don't worry if you don't have partner, get your name on the board and we'll find you someone. There will be a Teens heat also so you'll get to see the little ninjas smashing it. There may also be a cheeky little winter social in the evening for anyone that wants to get involved…

view more »


Weekly Bulletin / Programming

Sunday 7th October 2018

Good morning guys, I hope you're all enjoying the weekend. Big week of training ahead, lots of tough (but fun) workouts planned. Quick reminder that next Sunday (14th) we have the rowing seminar with a Team GB Coach. This does mean that unfortunately the Weightlifting and Gymnastics will be cancelled but its a great opportunity to be taught the how to row correctly making life much easier as we do a lot of rowing!! There are 8 spaces left guys so if you want one be sure to book ASAP to avoid missing out. Plans have already been made for the next comp, it will be an In-house comp on the 24th November aimed at all…

view more »


Weekly Bulletin / Programming

Sunday 30th September 2018

Good morning guys, I want to kick things off by congratulating everybody that took part in yesterday's comp. I would also like to give a big thanks to my amazing team of Judges, our photographers for snapping away all day, Sam Pitch for DJ'ing giving us the sickest tunes, Nick R for sorting out the marquee and everyone that came down to support, was a great day. Im very grateful to have such a great members, I will reward you all with some really fun workouts 😉 I will be organising a competition for November, it will be an in-house comp for all abilities so everybody can get involved. I am pleased to announce that one of the Team…

view more »


Weekly Bulletin / Programming

Sunday 23rd September 2018

Good afternoon guys, I hope you're all having a great weekend. A quick reminder that there will be no classes this Saturday as we are hosting a competition at the gym. If you are around come on down and have a watch, there are going to be some top athletes competing and GB have 4 teams who are going to be battling it out for that top spot. There will be a mobile coffee shop, theres going to be a DJ and we also have Chalkdust setting up so selling some kit if anyones interested. We are going to be organising an In-house competition in November for you guys to get involved in, will be releasing…

view more »


Weekly Bulletin / Programming

Sunday 16th September 2018

Good morning gang I hope you're all having a great weekend. I've had a great response with regards to helping out judging on the 29th September, could still do with a few more so if you're able to help out please let me know and Ill add you to the list. If anyone is struggling with any injuries or niggles I highly recommend going to see Greg, he offers gb members a discounted rate on Physio / Sports massage appointments on a Wednesday night. To book in drop him a message, his name is Greg Davis and he's on the Facebook group. Enjoy the rest of the day and I'll see you all during the week.…

view more »


Weekly Bulletin / Programming

Sunday 9th September 2018

Good afternoon guys, I hope you're all enjoying whats left of the Summer. A quick reminder that Greg is doing Physiotherapy at the Box every Wednesday afternoon with appointments from 2:30pm - 7:30pm. GB members get a reduced rate of £25 for 1/2 hour or £40 for 1 hour and to book in you need either message Greg on Facebook (Greg Davis) or give him a text / call on 07741301709. Don't wait until you're injured, stay on top of any niggles you might have. Next Sunday (16th) is the Handstand Workshop with Gabby Parker. It will start at 10am and Finish around 12pm. It is £15 per person to be paid directly to Gabby…

view more »


Instagram

CrossFit Journal: The Performance-Based Lifestyle Resource