Workout of the Day 7 rounds for reps of: 1 minute 35kg power snatches 1 minute 35kg overhead squats 1 minute OTBB 1 minute rest Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. CFG Team Classic Registration is live. Check out the video for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too. Important Dates Registration Live: Now Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run. WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals (Provisional Date): Saturday 15th October 2016

Workout of the Day In teams for time: 1600m Run Log Clean 60/40kg 12x Reps per team member 800m Run Axle Bar DL 90/60kg 14x Reps per Team member 400m Run Barbell GTOH 80/50kg 16x Reps per team member Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. CFG Team Classic Registration is live. Check out the video for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too. Important Dates Registration Live: Now Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run. WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals (Provisional Date): Saturday 15th October 2016

Workout of the Day 40-30-20-10 TTB Wall-ball shots 20/14lbs Rest 5 minutes, then, 40-30-20-10 reps for time of: Banded good mornings Wall-ball shots 20/14lbs Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. CFG Team Classic Registration is live. Check out the video from Monday for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too. Important Dates Registration Live: Now Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run. WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals (Provisional Date): Saturday 15th October 2016

Workout of the Day 1RM Orthodox Deadlift Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. CFG Team Classic Registration is live. Check out the video from Monday for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too. Important Dates Registration Live: Now Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run. WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals (Provisional Date): Saturday 15th October 2016

Workout of the Day 50x Box jump, 24" 50x Jumping pull-ups 50x Kettlebell swings 16kg 50x Walking Lunges 50x Knees to elbows 50x Push press 20kg 50x Banded good mornings (Black) 50x Wall ball shots 20/14lb 50x Burpees 50x Double unders Bring your ropes Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. CFG Team Classic Registration is live. Check out the video from Monday for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too. Important Dates Registration Live: Now Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals (Provisional Date): Saturday 15th October 2016

Workout of the Day "Helen" 3RFT: Run 400m 21x American KBS @24/16kg 12x Pull Ups Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. CFG Team Classic Registration is live. Check out the video from Monday for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too. Important Dates Registration Live: Now Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals (Provisional Date): Saturday 15th October 2016

Workout of the Day "Grace" 30x GTOH 60/40kg Sweet 'Draft Cards' are being prepped Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. CFG Team Classic Registration is live. Check out the video from Monday for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too. Important Dates Registration Live: Now Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals (Provisional Date): Saturday 15th October 2016

Workout of the Day "Fight Gone Bad" In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. We've used The stations are: Wall-ball shots, 20-lb. ball, 10-foot target. (reps) Sumo deadlift high pulls, 35/22.5kg (reps) Box jumps, 20-inch box (reps) Push presses, 35/22.5kg (reps) Row for kcal (calories) The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point. Fight Gone Bad (F.G.B.) was originally designed about a decade ago for local boy, LW UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a "fight gone bad". F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20" Box Jump, and Push Press) and rest for 1-minute. Normal F.G.B. lasts for 3 rounds, while a Championship Fight [...]

Workout of the Day "Fran" 21-15-9 Thrusters 42.5/30kg Pull Ups All this week we'll be hitting benchmarks - get them, write them down. https://vimeo.com/176806512 Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. CFG Team Classic Registration goes live today. Check out the video above for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too. Important Dates Registration Live: Monday 1st August 2016 Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals (Provisional Date): Saturday 15th October 2016

Workout of the Day  Each for time: 2x 2000m Row   Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. This will be the final week that the limited edition Reebok, CrossFit Glasgow Open 2016 tees will be available for pick up from the office. If you took part in the Open this year, come and get your shirt. CFG Team Classic The CFG Team Classic is a large multi-stage in house competition exclusively for the members of CFG. This will be unlike anything you have ever seen before so stand by for some exciting news. Important Dates General Information Release: Friday 29th July 2016 Registration Live: Monday 1st August 2016 Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals (Provisional Date): Saturday 15th October 2016