Workout of the Day
Don’t Bring A Friend Friday
“The Triple 3”
For Time:
Row 3km
300 Double Unders
3 Mile Run
(Scaling options are available)
We will set this off in 15 minute heats (if you are unable to complete a 3km row within 15 minutes you should be following one of the scaled options) beginning at 0600 sharp. Please arrive on time and if you require to leave early to be at work, please make yourself known to the trainer so that you can be allocated an earlier heat. Please bring your own ropes if you have them.
Competitors joining the A1 class: please accept that there may be a wait as we prioritise equipment for the A1 athletes.
The 3 mile run will extend from the box, across the ‘Squiggly Bridge’ hang left at the Casino Run straight until the ‘Squinty Bridge’ hugging the waterfront as much as possible, across the bridge, touch the lamppost then double back to CFG for glory. Time will be called when you cross the cone line at the box.
If it rains, that’s OK: I’m assured that skin is waterproof. Rain in Glasgow is like sun in Carson.
Information
Weightlifting is on this Saturday at 1000. This is an additional class laid on by Colette to develop mastery of the Olympic lifts. It costs £3 per session and is open to both members and non members of CFG alike. It does not count as a normal member class – if you attend on a 3x per week basis and attend one of these sessions, you have not lost a WOD.
Girls WOD will be on this Saturday at the same time as Kids (11.15)
Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master.
Seminars
CrossFit Glasgow are proud hosts of the CrossFit Gymnastics Level 1 seminar this June. This seminar is widely regarded as one of the best available. It allows both athletes and coaches to develop a powerful set of tools to scale and progress some of CrossFit’s most challenging movements. You do not need to hold a Level 1 Trainer Certificate to attend and you certainly don’t require one to benefit from the expert tuition of world-renowned gymnastics coaches. There is no pre-requisite knowledge or ability level required to benefit from this rare opportunity. Get Involved.
The Gymnastics Trainer Course teaches participants:
- Basic strength – development for disadvantaged leverage and basic prowess in gymnastics movements.
- Parallette work – handstands, L-sits, stretching, handstand push-ups, range-of-motion/extended-range-of-motion training.
- Rings variations – core-training exercises, support work, proper hand placement, L-sits, iron-cross progressions, dislocates, presses, muscle-ups and muscle-up drills, kips, handstands, and conditioning.
- Bar variations – handstands, back levers, skin-the-cats, L-sit pull-up variations, stretching, kipping swings.
- Handstand variations – handstand push-ups, handstand forward rolls, balance work, presses to handstands, L-sits to handstands, planches (and progressions).
- How to coach, spot and scale all elements for practice and workouts.
Membership Update
We are now updating all of our member records into a single database – please update yours via the iPad station by the office. Incidentally, you can also use the iPad to select your own music for your workout rather than just endure ours all the time.
Reebok Tee Shirt Update
The Reebok tees have gone to the printers and, all being well, should arrive by the time Regionals rolls around