3 Rounds For Time Row 250m 5x Tyre flips (on edge, not over) 15 wallballs 5 axle bar power cleans 10 pull Ups This Saturday at 13.00 will see the 5th cycle of the paleo challenge get underway. The seminar will outline the rationale for, objections to and common pitfalls of this popular dietary paradigm. Those wishing to take part in the 90 day challenge will have access to a range of resources including a dedicated website, shopping lists, recipes and journal articles. You will also be monitored anthropometrically over the 90 days and have standardised test workouts to complete. At the end of the challenge you will be issued with a detailed summary pack that tracks your progress and gives specific advice for your ongoing development as a CrossFit Athlete.

A. MAx Ring Dips B. Max Lock Outs C. 6 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats Weightlifting will be on tonight with Ray and Colette at 19.15. Jonny Kilpatrick will run his usual mobility session on Thursday evening at the same time. There are still a few spaces left on Rob O's Strongman seminar in September - this seminar is one of the best we have been on in terms of skills gained and fun had. It's worth the money alone just to stand next to the legend himself.

A: 20 Rep Max High Bar Back Squat Keep the progression going from the previous weeks. B. 50x Evil Wheels Mobility is back on with Jonny Kilpatrick of Physio Effect. Jonny has a wealth of experience from extensive private practice in New Zealand and Australia - anything important happening in the world of physiotherapy right now is happening there. Take advantage of his wealth of knowledge: if you're afraid of taking care of yourself; you must be afraid of heavier squats, better Fran times and continued function into later life. Get involved. The Paleo Challenge will kick off next Saturday with a seminar at 13.00. Watch this space for updates.  

A: 10 Minutes of Pistol Squat Practice B: 20 Minute Timecap 400m Run 2 Burpee Box Jumps 2 Pull Ups 4 Burpee Box Jumps 4 Pull ups 6,6; 8,8; 10,10....etc Every 5 Minutes: Perform a 400m Run There will be Olympic lifting with Ray and Colette tonight at 19.15 instead of the WOD. The Fundamentals event this weekend has a few spaces up for grabs for members as a refresher course. Please see a member of staff for details. There will be no mobility WOD with Jonny this week as he is on holiday.

Team SadWOD 25 minute AMRAP 3 banded sprints 7 Cleans 75/50 (Cleans are cleans; not power cleans) Only one person works out at a time and must complete the full round before the next athlete may begin. There will be no mobility WOD with Jonny this week as he is on a well deserved break. Weightlifting will be on as usual on Tuesday evening at 19.15. The Strongman cert with Rob Orlando is almost sold out: if you like flipping tyres, lifting logs, carrying yokes and farmer's handles and want to learn how to tighten up your tech with CrossFit's very own Strongman celebrity then get involved.

WOD A. 7min AMRAP 2x block run 20 HR press ups max wallballs 2min rest B. 7min AMRAP Row 1000m 20kb swings 32/24 max knees to elbows 2min rest C. 7min AMRAP 50 burpees 20 box jumps max air squats Score number of squats, knees to elbows and wallballs and post to comments on crossfitglasgow.com. Compare to 5th Dec 2012. Make a dedicated effort to post your score to the comments section under each WOD from here on - it will serve as a permanent record of your progression and will allow you to periodically compare benchmark workouts to previous records. Tomorrow evening instead of the 19.15 WOD there will be a mobility session with Jonny Kilpatrick of Physio Effect. There are still places available on this weekend's fundamentals refresher session: If you struggle with any of the elements that you experience in the WODs, please take this opportunity to refine your skill set.

Our coaching team would like to offer all of our members the opportunity to attend a two day fundamentals refresher course at CrossFit Glasgow this coming weekend. The purpose of the event is to cover the basic skills required for CrossFit training in concise and comprehensive format to establish and maintain more effective movement in the basic lifts and gymnastic elements. Coaching input will be delivered by both our senior and our junior coaches with time and resources available for smaller group work as well as in a main class dynamic. Spaces will be limited to the first 30 individuals and will be appropriate to any stage of progression from beginner to advanced. The course will develop the movements from the ground up and will address body position/posture, range of motion and effective movement patterns. This event will serve not only as a way for us to enhance the skills and knowledge base of our athletes but will also allow us to further enhance the coaching skills of our staff and will hopefully form the basis of a new route of progression for new entrants to CrossFit Glasgow's main membership. The event will cover 2x 3 hour periods from 14.00 to 17.00 on Saturday and Sunday of this week. That's six hours of dedicated coaching time in a fun and informative big group setting. The two day event will cost only £10 a head and we will provide snacks and some drinks at the end of each day.

A: 3x 40m Sled Pull 30-60kg Post time and load to score B: Death by Clean and Jerk 60/40kg 1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3 etc.... To failure. This Saturday, immediately following Girls' WOD, there will be a Pilates class hosted by Mariam Viray focusing on core strength, balance and flexibility. It will set you back only £3 and will be challenging even for those who consider themselves fairly accomplished athletes.          

Today we will embark on a bit of an experiment. We are going to run an 8 week cycle of a 20 rep max linear progression in the back squat. We will do this every Thursday for the next two months and will record all scores so make sure you put them up. If you want to include your current body weight as a variable on the scoring then that will be even better but there is no obligation to do so. We'll be doing this in the high bar position and standards must be maintained as always. 20 Rep Max Back Squat (High Bar) Go as heavy as you can with the knowledge that you should be able to complete the reps. You will add weight next week. Tonight we'll have Jonny Kilpatrick's mobility WOD at 19.15: prepare for some poor music choices and some excellent instruction in maximising functional range in muscles and joints. Girl's WOD will be on with Steph at 11am on Saturday. A huge word of thanks to all the gents who have cleared out promptly the past few weeks to allow this to go ahead.