News & WOD

Weekly Bulletin / Programming

Sunday 16th December 2018

Good morning all, Its the last proper week of programming before we go into the Christmas week which will mainly consist of conditioning work to make up for al those extra calories you're going to be consuming. A little bit of Strength testing to round off the year along with some pretty fun conditioning so make sure you get in as much as you can. Xmas opening hours are in the last Newsletter, Ill be reposting them again next week but we're basically closed Christmas Day and Boxing Day and then open 10am until 1pm between boxing day and the weekend with one class at 10am. Have a great day and Ill see you all during the…

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Weekly Bulletin / Programming

Sunday 9th December 2018

Good morning all, I hope you aren't feeling to rough after the Xmas party last night. I scheduled this post last week as I knew I would be in no fit state to do it today so apologies for not going into too much detail on last nights activities. If you didn't see the newsletter, its posted in the group, make sure you have a read as it contains all the information about the Xmas opening times aswell as lots of other interesting stuff for you. Have a great day guys and I'll see you all in the week. Angelo PROGRAMMING MONDAY Back Squats 2-2-2-2-2 (Build) For time; 10-20-30-40-50; Alt DB Snatch @22.5/15 15 DB Burpees after each set TUESDAY 5 sets; 3 Floor Press (Build) 15-20 Tempo Ring…

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Weekly Bulletin / Programming- Christmas Countdown

Sunday 2nd December 2018

Good morning all, It is officially the countdown to Xmas. It is December, the best month of the year!! Saturday is the Xmas Party aka the party of the year!! Plenty of tickets sold already so its going to be a great evening. We will be hitting a Pre Party Wod in the morning for anybody that wants to come and burn off a few calories prior to the event but if you intend to save your energy for the evening then the plan is to meet at Bar 135 from 7:30pm. The gym will be closed on Sunday so I apologise for any inconvenience this may cause. Attached is a picture of the…

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Weekly Bulletin / Programming

Sunday 25th November 2018

Good morning all, I hope you are all well. You may have seen last week that I posted a picture of some new Gym apparel we are going to be getting. I have ordered some sample sizes which will be here on Monday / Tuesday and I would like to get an order in by the end of the week. Its about a one week turnaround with this company which means it could potential be with us by the following Friday and with the temperature dropping I could definitely do with one of those hoodies. If you would like to buy anything you need to do so Via the Teamup store. Simply log in to…

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Weekly Bulletin / Programming

Sunday 18th November 2018

Good morning guys, would like to kick things off by congratulating Steve Collins on getting engaged last weekend. I know he's massively punching and I think he's fully aware but I wish them both all the best for the future ;). Christmas Party tickets are going fast, if you haven't got yours yet click the link below. Its £7 a head and will be at Bar 135. We have the venue from 7:30pm to 11:30pm but are looking at getting a guest list for somewhere after for those that want to continue into the night. BUY CHRISTMAS PARTY TICKETS HERE Next weekend is the In house comp. The workouts have been released and are very…

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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…

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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…

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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…

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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…

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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…

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