A. Snatch Grip Deadlift 5x3 (This is 5 working sets of 3, not a max effort) B. Helen (This is a max effort) 3 RFT: 400m Sprint 21 Kettlebell Swings 24/16kg 12 Pull Ups C. Immediately following Helen, 2min max double unders. We are planning to host a Christmas WOD/ End of Paleo Throwdown/ Light refreshment session, on the 8th of December from around 5pm, so you can cancel all the boring stuff you've been invited to and only accepted in case nothing cool happened at CFG. As if. Girls WOD is on this Saturday at 11am Team WOD will run under the watchful eyes of Jonny Kilpatrick on Sunday at 11am

5 Rounds for time with MANDATORY 1 Minute rest period between rounds.  5x Hang Cleans (70/50) 7x Box Jumps (24/20) There is no 19.15 WOD tonight: Jonny will be blowing minds and releasing tissues at the ever popular mobility session. Watch your back K-Starr. The class costs only £3 and is open to all, including non-members. Girls WOD is on. Saturday - 11am Team WOD is also on. Sunday 11am

"Fight Gone Bad" (Sort of) Move from each station after a minute. The five movements make up a five-minute round after which there is a one minute break. Repeat for a total of 3 rounds. Wall-ball: 20 pound ball, 10 ft target. (Reps) Kettlebell Swings: 24/16kg (Reps) Box Jump: 20" box (Reps) Push-press: 20/15kg (Reps) Row: calories (Calories) The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. There will be no 19.15 WOD tomorrow night. Instead Jonny will be running another  mobility class which is open to all and useful to all. At only £3 for the session the class is worth every penny.

5x5 Low Bar Back Squat 5x Rounds: 1 Minute Max Effort Double Unders Rest 30 Seconds Tonight - 8pm is Olympic lifting with Ray, cost is just £6 to have your lifting technique worked on by the best in Scotland. Skills include snatch, clean, jerk and squatting. Open to all. Thursday - There will be no 19.15 WOD. Jonny will be running a mobility class designed to aid your movement, improve joint health and maximise performance in your WODs. £3 per person. Open to all. Saturday - 11am is Girls WOD Sunday - 11am is team WOD

WOD 15min AMRAP Ascending ladder 3-6-9-12... power clean 60/40 shoulder to overhead burpees (jump over the bar) Tuesday - 8pm is olympic lifting with Ray, cost is just £6 to have your lifting technique worked on by the best in Scotland. Skills include snatch, clean, jerk and squatting. Open to all. Thursday - there is no 19.15 WOD. Jonny will be running a mobility class designed to aid your movement, improve joint health and maximise performance in your WODs. £3 per person. Open to all. Saturday - 11am is Girls WOD Sunday - 11am is team WOD

WOD Banded sprint 9-6-3 deadlifts @140/100kg 5 strict pull ups Iain is away from today, if each of you spend just 30p a day on "a gav" from the coffee machine and give it to Gavin he will be a much happier man. Saturday - Girls WOD is on at 11am. This starts quite promptly ladies so be on time. Sunday - Jonny will be directing this week's team WOD. It is free to all members and a great way to meet new people and learn your strengths in a team dynamic.

"JT" For Time: 21-15-9 Handstand Push Ups Ring Dips Push Ups There is no 19.15 WOD tonight.  Instead Jonny is having a mobility class which you are all welcome to attend.  It runs for the full hour, includes some awesome music and is well worth a visit.  Open to members and non-members alike and costs just £3 per head. Girls WOD will go ahead on Saturday at 11am: anyone who is not a girl should be gone by then; we shouldn't have to ask you to leave. Team WOD will be on with Jonny on Sunday at 11am. Feel free to bung him some Movember cash for cardio: he loves it.

There is a reason we haven't posted the WOD and it's not because we forgot.... Oh and it's not this:

WOD A. 2000m row for time B. 5-10-15-20 reps for time Toes to bar Hand release press ups Lateral box jumps Tonight there is olympic lifting on at 8pm. Thursday there is no 19.15 WOD.  Instead Jonny is having a mobility class which you are all welcome to attend.  It runs for the full hour, includes some awesome music and is well worth a visit.  Open to members and non-members alike and costs just £3 per head.

WOD Bear complex For time: 4 to 1 @ 75/50kg - After each set block run Tuesday - 8pm - Olympic lifting with Ray Cavanagh.  This class is open to people of all ages and abilities.  This class will brush up your technique and develop your speed and power.  It is open to members and non-members and costs just £6. Thursday - there is no 19.15 WOD.  Instead Jonny is holding a mobility class.  All are welcome and cost is just £3. I (Iain) am away from Thursday till a week on Monday (26th Nov), if Gavin seems close to breaking point then you know why!  You can still get me on my email - [email protected]