A: 10-1 1-10 Criss Cross  Burpees and wallball throws 20/14lbs B: In 15 minutes complete 22kcal Row AMRAP 7 lateral box jumps 24/20 (Beginners scale to jump and step down) 5 Push Press 20/15kg 3 KBS 32/24/16 Post total reps to score (15 reps per round) Tomorrow night at 19.15 Jonny Kilpatrick of Physio Effect will be hosting another session of mobility tuition - anybody who has sore/tight knees, hips, shoulders, neck should make this a priority class every week. We currently have stock of a limited number of Voodoo floss bands for anybody who wants their own - see a member of staff for info.

A: Snatch Technique B: 3-3-3 Snatch Grip Deadlift Tonight at 19.15 we will be hosting Ray Cavanagh's Olympic Lifting class. For those who attended today's WODs this will be an opportunity to further develop your existing competence in the snatch; while those who are already realtively proficient in the Olympic lifts can practice their lifts under the watchful eyes of Scotland's best. This Saturday at 12.30 Mariam Viray will be running a Pilates class focussing 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. We are all eagerly awaiting the results of the Level 1 cert that went down in Wales this past weekend. Two of CFG's finest: Dougie Eatherington and Fabio Cibelli both took the plunge. Fingers crossed.

A: Handstand hold practice with practice time available to advanced athletes for handstand walks. B: Nancy 5 Rounds For Time 400m Run 15x Overhead Squats 45/30kg Thanks to everyone who has filled out a questionnaire about the facility so far, your input is very highly valued. If you have not already done so, please pick one up from the desk: they are anonymous and there is space for your comments. If you don't tell us; we'll never know. Tomorrow night is Olympic lifting with Ray Cavanagh in place of the 19.15 WOD. Get along if you can and start to refine your skill in the snatch and clean and jerk with one of Scotland premiere Oly coaches.

Jonny and Danny of Physio Effect Glasgow offer a range of clinical and therapeutic services out of their clinic at CrossFit Glasgow and as Health Professions Council registered Physiotherapists are able to offer these services under private medical insurance. Many of you will have a private medical insurance policy through work or privately for your family and are probably unaware that this will likely offer coverage for physiotherapy services. If you have Private Medical Insurance with Physiotherapy cover and are injured, often all that is required is a letter from your G.P. referring you for physiotherapy treatment. Provided you have called the insurance company and have an authorisation code for your treatments, we will take care of the insurance billings. This leaves you free of the financial burden associated with a number of physiotherapy treatments that can be required to fix your injury and return you to optimal levels of performance. Physio Effect  are recognised providers for PruHealth, Aviva, Simply Health, WPA and Cigna. Jonny can also provide services to Bupa and AXA - PPP outside of Physio Effect. If you think this may apply to you and are interested in finding out more please do not hesitate to contact us atinfo@physioeffect.co.uk.

The very best of luck to all of our athletes attending the Rainhill Trials in Manchester tomorrow. Anne and Kirsty have been setting the world of strongwoman alight and should drop some strength bombs; Red has returned to the fold for his first domestic competition since he got off the boat, Andrew "Hollywood" Macmaster will be showcasing all that he has worked for over the past year and Ally McGinnigle will be getting involved for his first ever Crossfit comp. From all of the CFG community: Good Luck

WOD 3x above rings lockout 30-90s 3x false grip ring body row 5-13 reps 3x negative bar pullup 9-13 reps 3x ring press up or mountain climber or plank hold with turn out 5-13 reps or 30-90s hold. Rest as required between sets.  This is a skill development day, keep a record of your scores if you wish to repeat regularly to track progress.

WOD As a team (up to 5) 30mins max tyre flips -every minute on the minute 3 burpees.  Everyone must do the burpees every minute! -no more then 3 tyre flips in a row per person. Tonight, there is no 19.15 WOD, mobility is on instead, do not miss this class! £3 per person.

WOD For time (in pairs) 10 to 1 wall balls 20/14 kb swings 24/16 - on rounds 7 & 4 do a block run with whatever kit you are using. This Thursday 19.15 class is mobility with Jonny of PhysioEffect.  It costs just £3 per person and is open to members and non-members alike.  Please visit their website and 'like' their FaceBook page.

21-15-9 Hang Power Cleans 70/50kg Bar Jump Burpees (Strictly two-footed) Every time you break the cleans: do a block run. Tonight, Jonny Kilpatrick of Physio Effect will be holding another informative journey through the pain cave to meet your power animal. He'll limber up your dysfunctional joints and send you from pain to performance. Be sure to congratulate him on his epic 140kg 20rep max back squat. The class will run from 19.15, taking the place of the WOD.  

A. 90s max ground to overhead with axel bar (score total kg moved) B. 90s max back squat (score total kg moved) C. 90s max Calorie Row (score total kcals) D. 90s max burpees (score total reps) Jonny's mobility session will take the place of this evening's 19.15 WOD - make sure you get along to get all of your "why does it hurt when I...", "is there any way I can be more..." and "why can't I move like..." questions answered. Please put away your kit including band pins and bar clips at the end of your session and throw your litter in the bins provided. Many thanks.