Workout of the Day Teams of 4: EMOM30: Run 200m 2x Farmers Carries @Bodyweight+ Each Hand 10x Burpees Max Heavy KBS (Russian) Treat each exercise as a station. Load all 4 stations and rotate EMOM for 30 minutes. Count KBS for scoring. Weightlifting is on tomorrow night with Colette at 19.30 but is off this weekend. Kids is off this Saturday but we’re back to normal in a fortnight. Girls WOD will be on this Saturday

Workout of the Day AMRAP 20 50x Air Squats 40x TTB 30x HSPUs 20x Burpees 10x L-Pull Ups Weightlifting is on tomorrow night with Colette at 19.30. Kids is off this Saturday but we're back to normal in a fortnight. Girls WOD will be on this Saturday

Workout of the Day A: Ring muscle up progressions: An introduction B. Either: Grace For time: 30x Clean and Jerk 61/43kg OR Isabel For time: 30x Snatch 61/43kg Information Weightlifting is on tomorrow night with Colette at 19.30. Kids is back this Saturday at 11.15 with the usual gang. Girls WOD will be on this Saturday

Workout of the Day "Woehlke" 3 rounds, each for time of: 4x Jerks 85/56kg 5x Front Squats 85/56kg 6x Power Cleans 85/56kg 40x Pull-ups 50x Push-ups 60x Sit-ups Rest 3 minutes between rounds. We will do this as 3x 12 minute AMRAPs scaled appropriately so that you stand the best chance of completing each round within the time cap. If you finish before the 12 min cap: note your time and savour the additional rest. Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members. Information Kids, Weightlifting and Girls WOD will be off this weekend as CFG host another Level 1 Trainer course. Apologies for any inconvenience. Reebok CrossFit Games Open 2016 – Team Update So that is the 2016 Reebok CrossFit Games Open in the books. We hope that you all had as much fun as we did and have learned a lot about yourselves on this path to being a fitter stronger version of yourselves. Thank you all for your patience, kindness and enthusiasm. Thanks to everyone who helped to judge, set up, clear up or generally just organise – we had such a huge task in front of us and it was entirely due to your help [...]

Workout of the Day 2-2-2-2-2 Sumo Deadlift Information Weightlifting is on with Colette this evening – this is a great way to supplement your CrossFit training program and to refine the technical aspects of Olympic lifting. Kids, Weightlifting and Girls WOD will be off this weekend as CFG host another Level 1 Trainer course. Apologies for any inconvenience. Reebok CrossFit Games Open 2016 – Team Update So that is the 2016 Reebok CrossFit Games Open in the books. We hope that you all had as much fun as we did and have learned a lot about yourselves on this path to being a fitter stronger version of yourselves. Thank you all for your patience, kindness and enthusiasm. Thanks to everyone who helped to judge, set up, clear up or generally just organise – we had such a huge task in front of us and it was entirely due to your help that we managed to get through the huge volume of athletes that we did. Thank you for creating the best atmosphere ever and for making this massive event as special as we hoped that it would be. Both Iain and I have had many generous words of gratitude from you all, both public and private, but we have always maintained that it is not us, the credentials that we hold or the equipment that we have that makes CFG such an amazing place; it is you, our community, that have achieved all of this and so long as we stand together [...]

Workout of the Day In Teams: AMRAP 30: Relay Style Yoke Carry 20m 150/100kg 5 Pull Ups Yoke Carry 20m 150/100kg Run 200m (Teams of up to 4)/Run 400m (Teams of 5+) Scale as Required Compare to 11.11.15 Information Weightlifting is on with Colette this Thursday evening – this is a great way to supplement your CrossFit training program and to refine the technical aspects of Olympic lifting. Kids, Weightlifting and Girls WOD will be off this weekend as CFG host another Level 1 Trainer course. Apologies for any inconvenience. Reebok CrossFit Games Open 2016 – Team Update So that is the 2016 Reebok CrossFit Games Open in the books. We hope that you all had as much fun as we did and have learned a lot about yourselves on this path to being a fitter stronger version of yourselves. Thank you all for your patience, kindness and enthusiasm. Thanks to everyone who helped to judge, set up, clear up or generally just organise – we had such a huge task in front of us and it was entirely due to your help that we managed to get through the huge volume of athletes that we did. Thank you for creating the best atmosphere ever and for making this massive event as special as we hoped that it would be. Both Iain and I have had many generous words of gratitude from you all, both public and private, but we have always maintained that it is not us, the credentials that we hold [...]

Workout of the Day "Tabata This!" Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". In order to maximise the rate of return on your time in the gym, it is necessary to create the most hostile environment possible (short of causing lasting injury) for your body in order to provoke a meaningful physiological adaptation. For example, 400m walk will have minimal adaptive value to your body as it would apply a limited stress to the average adult experienced in recreational exercise. The same 400m at a brisk walk will provide some moderate stimulation of the cardio vascular system and would be sufficient to begin an entirely sedentary individual on the path to a better lifestyle. The same 400m executed at maximal intensity will create demand on several major metabolic systems and create a heightened metabolic demand for several hours post exercise - this is where the value lies. Intensity leads to increased work capacity and increased work capacity is the holy grail of the athletic individual. The greater the number of disciplines in which an individual achieves intensity, the greater their work capacity across all disciplines. In this sense, we can consider increased work capacity as being synonymous with [...]

Workout of the Day The gym will be Open at the later time of 10am today and we will be running heats of 16.5 all day CrossFit Games Open Workout 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees There is no time cap. Information Weightlifting is on with Colette Tuesday and Thursday evening - this is a great way to supplement your CrossFit training program and to refine the technical aspects of Olympic lifting. Kids and Girls WOD will be off this weekend as CFG host another Level 1 Trainer course. Apologies for any inconvenience. The Open – Logistics and stuff Here’s roughly how it will run today: You come in at the normal WOD times and a prescribed warm up will be listed on the board. You will be allocated to heats as you arrive but anyone with an urgent requirement to get through quickly should make themselves known to a coach. Half of the people participating will be carrying out the workout; the other half will be judging (counting reps and checking standards). Once you have finished judging your buddy, return your clipboard etc to the judging area and then go get set up for your heat. If you have just finished a heat, be prepared to return the favour of judging your buddy. Judging the movement standard to the best of your ability is imperative for keeping the spirit of the competition alive – if you are not prepared to uphold the basic movement standards as described in the workout description, please [...]

Workout of the Day – 16.4 TBC – Wildly Speculate Information Weightlifting is cancelled this Saturday morning in order to accommodate the extra heats required to get our massive team through all the heats Kids is back this Saturday at 11.15 with the usual gang. Girls WOD will be on this Saturday for opportunities to attempt the Open workout End of Open Night Out The End of the CF Games Open 2016 is upon us and we would love it if you could all come along and help to celebrate one of the best years ever. Everyone has impressed with their commitment, camaraderie and effort - you have all been amazing. Join us at Lounge 57 on West Regent Street from 19.30. The dress code will be smart casual - CFG/Rogue tees, jeans and nanos obviously. The gym will be closed on Sunday to observe the holiday but we will be open all day Monday as normal to get through yet more heats. The Open – Logistics and stuff Here’s roughly how it will run today: You come in at the normal WOD times and a warm up and brief will be given as normal. Depending on numbers you may be allocated to a heat. Half of the people participating will be carrying out the workout; the other half will be judging (counting reps and checking standards). Once you have finished judging your buddy, return your clipboard etc to the judging area and then go get set up for your heat. If you have just finished a heat, be prepared to return [...]

Workout of the Day 5-5-5-5-5 Hang Snatch https://www.youtube.com/watch?v=S7YKC-QToIQ Information Weightlifting is on tonight with Colette at 19.30. Make use of her knowledge now that the Open is underway Kids is back this Saturday at 11.15 with the usual gang. Girls WOD will be on this Saturday for opportunities to attempt the Open workout The end of Open party for all of our members will take place this Saturday evening and will take place at Lounge 57 in town. We will be closed on Sunday for the Easter holiday but will be Open all day Monday to accommodate the numbers getting through 16.5. Reebok CrossFit Games Open 2016 – Team Update We cannot thank everyone enough for signing up. The turnout has been truly amazing – 216 athletes at the last count. This places us as an unprecedented 3rd place worldwide on strength of numbers. This is CFG’s largest ever team; beating last year’s numbers by 3. The massive turnout from the members of CFG has made us a prominent force in European CrossFit and now, on the main stage in front of the world. This year, at the time the roster closed, we were the largest team in Europe for the fourth year in a row. Reebok have said that they will make us exclusive, limited edition, can’t get them anywhere, CFG tee shirts. Art work is now with the Reebok UK rep for approval. Standby for the CrossFit.com video article on CrossFit Glasgow and our amazing community. We owe you a huge debt of gratitude. Our heartfelt thanks go out to you all for putting [...]