Workout of the Day 1 minute of hang squat cleans 20kg 1 minute of burpees 1 minute of toes-to-bar 2 minutes of hang squat cleans 20kg 2 minutes of burpees 2 minutes of toes-to-bars 1 minute of hang squat cleans 20kg 1 minute of burpees 1 minute of toes-to-bar Score total reps completed Information Weightlifting is on tomorrow night at 1930. 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 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 [...]

Workout of the Day 3RFT: 400m Run 40x Ab Mat Sit-ups 7x DL 185/125 Scale as required. Obviously. Information Weightlifting is on tonight at 1930 – this is an excellent yet sadly underused resource – get involved. Girls WOD will be on this Saturday 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 [...]

Workout of the Day For Time: 21-15-9 Power Snatches OTBB Information Weightlifting is on tomorrow at 1930 – this is an excellent yet sadly underused resource – get involved. Girls WOD will be on this Saturday 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. Competitors Well done to Greg Mcclure and Ryan Sedgley who finished 18th and 23rd respectively at the Bodypower Expo this weekend #flexualhealing Best of luck to Rachel Houghton who is representing the Red and Black in her international debut at the Hungarian Games in Budapest. Rachel will be battling starvation during this comp as it is so Hungary in Budapest.... Well done to the whole team that went and represented at the 'Colour Me Rad' 5km fun run yesterday - I hope you all manged to get the paint off rather than creating Turin Shrouds everywhere you go. 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

Workout of the Day Bring a Friend Friday (BAFF) returns today – longer time domain chipper workouts that are infinitely scaleable for big fun for all. Bring as many buddies as you like and they get their first visit free. Scaling options will be available for all. In Teams (3-5 members) (repetitions per team member) 20x HSPU 30x DL 80/50kg 40x Push Press 20/15kg 50x Box Jumps 24/20" 60x kcal Row 70x DU 400m run (1x as a team) This is a flat out race. Each movement is tackled in sequence with one athlete working at a time and although the reps are appointed by number of team members, they may be completed in any volume by any given athlete until all reps for that movement are complete. The run is completed as a team and the final time is given when all athletes on that team hold a synchro plank in the rig area. Information Weightlifting is on tomorrow at 1000 – this is an excellent yet sadly underused resource – get involved. Girls WOD will be on this Saturday 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. 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 music for your workout rather than just endure ours all the time. Reebok Tee Shirt [...]

Workout of the Day 5-5-3-3-3-1-1-1-1 Thrusters Information Bring a Friend Friday (BAFF) will return this week - longer time domain chipper workouts that are infinitely scaleable for big fun for all. These will be counterpositioned against Don't Bring a Friend Fridays (DBAFF) where it will be something honking or high skill. Weightlifting is on tonight at 1930 and Saturday at 1000 – this is an excellent yet sadly underused resource – get involved. Girls WOD will be on this Saturday 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. 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 music for your workout rather than just endure ours all the time.

Workout of the Day Tabata kcal row Rest 1 minute Tabata squats Rest 1 minute Tabata kcal row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your Tabata score is the least number of calories rowed or reps performed in any of the 8 intervals. Information Please note that Steph Campbell is displeased at the number of athletes that attempted yesterday's workout at the 0615 class. You have been warned Weightlifting is on tomorrow night at 1930 and Saturday at 1000 Girls WOD will be on this Saturday 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. 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 music for your workout rather than just endure ours all the time.

Workout of the Day In Pairs: For Time 200x Wall Ball Shots EMOM 3x Synchro Burpees Information Weightlifting is on tonight and Thursday at 19.30 Girls WOD will be on this Saturday 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 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 music for your workout rather than just endure ours all the time.

Workout of the Day 5-5-3-3-3-1-1-1-1 Deadlift Information Weightlifting is on this Tuesday and Thursday at 19.30 Girls WOD will be on this Saturday 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. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.

Workout of the Day Black Box It is not the 'Triple 3' or 'Kalsu' Information Weightlifting is on tomorrow at 1000 – this is an excellent yet sadly underused resource – get involved. Girls WOD will be on tomorrow 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. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.

Workout of the Day 10x strict knees-to-elbows 20x alternating pistols 30' handstand walk There will be scaled options as always. Do not shy away from this. https://www.youtube.com/watch?v=ji_ukN8rtg4 Information Weightlifting is on tonight at 1930 and Saturday at 1000 - this is an excellent yet sadly underused resource - get involved. Girls WOD will be on this Saturday 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. Standby for some big changes at CFG. Arch 1 will see some extensive refurbishment to improve our facility and to create a more progressive training environment.