Hi All,



First official day of ‘Clydeside’ Outdoor HomeWOD was a great success this past Thursday!  Classes are open to reserve 36 hours prior to class starting and must be booked through Wodify under ‘HomeWOD’.  Meeting point is in front of CFG, please come prepared with whatever equipment is required and be mindful of social distancing.  We have programmed for Mon/Tues and Thurs specifically with these outdoor sessions in mind.  Hopefully the weather holds out this month and into September for us!  Look out on Wodify, FB and your email if the weather is particularly bad as the class may be cancelled. 

ACCOUNTABILITY CHALLENGE

With us entering what is hopefully our final month before re-opening the gym there is a mix of excitement and concern, not just over the pandemic but over how much we have let ourselves go. In order to be ready I (Iain) am starting a 30 day challenge which kicked off this past Thursday, however it is not too late to join in!  The purpose of this is to start developing better habits before getting back to the gym, to get my body into a routine so I can hit the ground running. So for the 30 days I will try to train 5-6x a week, eat 3 balanced meals a day, get 8 hours sleep a night and minimise intake of some vices (alcohol and crisps for me).

I want to invite you to join me, this is an opportunity to get as healthy as possible before the gym opens, so if it is a higher risk environment you are prepared with a healthy body and strong immune system.

If you want to take up the challenge I have created a WhatsApp group (link below) where we can help one another stay accountable and give some informal advice. I will be posting a free running program, 2 actually, which you can follow alongside the HomeWOD. The Accountability Chart can be downloaded from the website (link below) or make your own on excel. 

WhatsApp Link

Accountability Chart

ONLINE STORE

We now have our new t-shirts, vests, CFG masks, CFG patches and towels in!  These will be available to purchase online in our members store now on shopify.  Items must be purchased through the link below and then pick up at CFG.  The pick-up can be done if the order is ready just before or after an outdoor class session if you are booked in for that or any coffee mornings we host.  (There is one this week – see details below!)

https://crossfit-glasgow.myshopify.com/

  • T-shirts & vests:  £20
  • Towels:  £10
  • Masks:  £5
  • CFG Patch:  £5

THE WEEKS SCHEDULE

  • Tuesday 17:30-18:00: CFG Healthy Home Cooked Dinners – this week with the sun (hopefully) shining, we are putting together a delightful Asian Salmon dish with slaw!  This will be on Facebook Live which means you can go back and check out at your own leisure. 
  • 1 tbsp soy sauce
  • 1 tsp caster sugar
  • 1 lime, juiced
  • 1 red chilli, deseeded and finely chopped
  • 2cm piece ginger, peeled and grated
  • 2 garlic cloves, finely chopped
  • 2 x 260g packs boneless salmon fillets
  • 2 pak choi, quartered
  • 1 tbsp sesame oil

For the slaw

  • 1 cucumber, grated
  • 1 carrot, peeled and grated
  • ½ white cabbage, finely shredded
  • 3 spring onions, finely sliced
  • 2 tbsp chopped coriander
  • 2 tbsp cashew nuts, roughly chopped (optional)
  • ½ tbsp sesame oil
  • 1 tsp mirin (see Tip, below)
  • 1 lime, juiced
  1. Put the soy sauce, sugar, lime juice, chilli, ginger and garlic in a non-metallic shallow dish and stir well to combine. Add the salmon and turn to fully coat in the marinade. Cover the dish with clingfilm and leave to marinate at room temperature for 10 mins.
  2. Meanwhile, make the slaw. Put the cucumber, carrot, white cabbage, spring onions, coriander and cashew nuts (if using) in a large bowl. Combine the sesame oil, mirin and lime juice in a small bowl and pour over the slaw. Mix well and set aside.
  3. Bring a large pan of water to the boil and add the pak choi. Cook for 3-4 mins until the veg is just tender, then drain and keep warm.
  4. Heat the sesame oil in a large non-stick frying pan over a medium-high heat and add the salmon, skin-side down. Cook for 3-4 mins until golden and caramelised, then turn over. Add the remaining marinade from the dish and cook for a further 2-3 mins or until the salmon is just cooked through.
  5. Transfer the salmon to 4 serving plates and place the pan of marinade back on the heat. Simmer for 1 min until slightly thickened. Spoon over the salmon and serve with the pak choi and slaw.

Tip: Mirin is a Japanese sweetened rice wine that has a sweet, tangy, savoury flavour. If you can’t find it, you can use rice or white wine vinegar with a pinch of sugar instead. 

  • Khi’s Park Tour – keep an eye out on our Facebook Members page for details on Khi’s park meet-ups to say your goodbye’s!
  • Mobility – Monday, Wednesday and Friday’s at 17:30 with Khi Leonard on Zoom. See Wodify for zoom meeting number. 
  • Friday 17:30 – Weightlifting Technique with Colette Will – See Wodify for Zoom ID
  • Saturday 10:00 – Team WOD!!  See Wodify for Zoom ID  *Stay posted on Facebook Members page for details if it is outside this week!
  • ​​​​​​​Saturday 11:00 – CFG Coffee with the crew at CFG – 20 spaces, book through Wodify.  This starts at 11:00 and finishes at 12:00.  Zoom coffee morning cancelled. 



See full timetable for zoom classes below:

CFG Team  

#wearecfg