Workout of the Day "Murph" For time: 1 mile Run 100x Pull-ups 200x Push-ups 300x Air Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Scaled For time: 800m run 5  rounds: 10x strict assisted pull-ups 15x push-ups from the knee 20x air squats 800m run Soft time cap at 50mins Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. 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 [...]

Workout of the Day AMRAP35 In teams, working through the stations in pairs: 800m row (per pair) 600m ski (per pair) 400m run (as a pair) 2x 20m Sled pulls 40/25kg arm over arm (per athlete) Load as many bases as possible to start; then work through each station sharing the distances equally as a pair. Do not overtake the pair in front. Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. 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  

Workout of the Day In Pairs, I Go You Go: Sprint 15m 20x DL@ 80/60kg Sprint 15m 15x DL@ 80/50kg Sprint 15m 10x DL@ 80/60kg Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. 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

Workout of the Day 1-1-1-1-1-1-1 Clean Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. 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

Workout of the Day For time: 100x chest-to-bar pull-ups 100x handstand push-ups 100x sit-ups 100x one-legged squats, alternating Scaling options will be made available. Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. For all of those that signed up to the Open please remember to pick up your free tee shirt from the office. CFG Team Classic More information about this unprecedented event will be with you shortly.

Workout of the Day 3x 1000m Row Rest as required between efforts. Depending on your training frequency this week you may treat this as 3x max efforts or 3x recovery rows to practice optimal movement patterns. The Reebok CrossFit Games 2016 are underway and began with two throwback workouts - the 7km trail run and the deadlift ladder from the 2009 Games. Also, this guy is at the event: living the dream. Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. For all of those that signed up to the Open please remember to pick up your free tee shirt from the office. CFG Team Classic More information about this unprecedented event will be with you shortly.

Workout of the Day In teams: 12 Min AMRAP 1 athlete completes 40m sled drag (backwards) 30/20kg Team completes max synchro air squats Rotate next athlete to sled on completion of drag Score synchro squats Rest 6 minutes Then: 12 Min AMRAP 1 athlete completes 40m stone carry 50/30kg Team completes max synchro burpees Rotate next athlete to stone on completion of carry Score synchro burpees Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. For all of those that signed up to the Open please remember to pick up your free tee shirt from the office. CFG Team Classic More information about this unprecedented event will be with you shortly.

Workout of the Day AMRAP 10 5x OTBB 15x Power Snatches 35/25kg Information CrossFit Kids, Weightlifting and Flexibility will be on as normal this week. For all of those that signed up to the Open please remember to pick up your free tee shirt from the office. CFG Team Classic More information about this unprecedented event will be with you shortly.

Workout of the Day "Angie" For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Information CrossFit Kids, Weightlifting and Flexibility will be back on as normal this week. For all of those that signed up to the Open please remember to pick up your free tee shirt from the office. CFG Team Classic More information about this unprecedented event will be with you shortly.

Workout of the Day Bring a Friend Friday For Time: (14 minute soft cap/20 minute hard cap) 60x kcal row 50x toes-to-bar 40x wall-ball shots, 20/14lbs 10/9' 30x cleans 60/40kg 20x muscle-ups Muscle ups will be scaled to box dips and pull ups CrossFit Kids, Weightlifting and Flexibility will be back on as normal this week. For all of those that signed up to the Open please remember to pick up your free tee shirt from the office.