Workout of the Day A. 1RM Clean B. 50 OH static lunges with a plate 20/10kg C. In teams of 3 3RFT Conga Line Style Row 500m 10 push ups 15 Pull Ups   20 wall ball throws No overtaking  

Workout of the Day A. 1RM Close Grip Bench Press B. 3x 10 KB Floor Press C. 3x Max Push Ups D. Row 1000m Row 500m Row 250m Max Effort rows with a 1:1 work:rest ratio Saturday: Girls WOD and CrossFit Glasgow Kids are on at 11.15. Could all adults please haul out by 11.00 unless dropping off children. Sunday: We have all been invited to attend a screening of the CrossFit Games Finals at CrossFit Aberdeen. WODs will kick off around 10.00 followed by BBQ, beer and watching the final itself. Get involved.

Workout of the Day 20 Minute Partner AMRAP 200m Run 10 Burpees 20 Wallball throws 20/14lbs Both athletes must complete the run as a pair, all other reps may be shared any way you like. Weightlifting is on tonight at 19.30 with the incredibly talented Colette Will (British Champion) and Louise Mather (Commonwealth Games athlete) – Get involved. Girls WOD and Kids are on at the usual time of 11.15 this Saturday am. Please can all adults haul out by 10.00 if not depositing children.

Workout of the Day By popular demand... In Teams: One athlete works at a time 20m Farmer's Carry at circa 80/50 per hand 8 x Burpee Box Jump Overs 20m Farmer's Carry (Next athlete is released) Max Kcal Row until next athlete catches up The 2015 CrossFit Games is underway. Check out this video of podium-chaser Brook Ence. Brook is a great example of an athlete who excels through quality movement patterns - so much so that she was selected as the demo model for all of the 2015 Games Open movement standard videos. https://youtu.be/gH4M8SjqFBY

Workout of the Day Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk Choose a weight that will be challenging but that you are confident you can consistently execute for the full 20 rounds. 60/40kg plus will be legit. Tonight at 19.15 is Olympic Weightlifting with Colette Will and Louise Mather - refine your skill set with these elite British lifters. This Sunday we have been invited to CrossFit Aberdeen by owner Rob Lawson to watch and celebrate the CrossFit Games Final with WODs, Beers and BBQ. Get involved.

Classes as normal today Workout of the Day A. 2RM Front Squat B. "Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball   The CrossFit Games starts this Wednesday. Check out this video of the Athletes from the Meridian Region https://youtu.be/SSCYpaV1T-Y

Workout of the Day A. 1RM Strict Press B. 3x 10 KB Overhead Press (each arm) C. 3x 15 Evil wheels with unloaded barbell D. EMOM Burpee and Ascending Push Press Ladder: Minute 1: 5 Burpees, 1 Push Press (30/42.5) Minute 2: 5 Burpees, 2 Push Presses (30/42.5) Minute 3: 5 Burpees, 3 Push Presses (30/42.5) Minute 4: 5 Burpees, 4 Push Presses (30/42.5) Continue until stated reps cannot be obtained within the minute Tomorrow has CFG Kids and Girls WOD at 11.15

24 Minute alternating EMOM Minute 1: 10 Burpee Box Jump overs Minute 2: 12 Overhead Lunges 20/10kg Plate Minute 3: 15 Heavy Russian swings (8 Rounds) Weightlifting is on tonight at 1930 with the incredibly talented Colette Will (British Champion) and Louise Mather (Commonwealth Games athlete) - Get involved.  

Workout of the day: 4 Rounds: Run 400m Max Hang Power Cleans @ 40/30kg Rest 2 minutes Post total reps to the members' FB page

A. Kipping Pull Up Progressions B. In Pairs: 3RFT Run 800m (Both) 42KB swings 24/16 24 Pull Ups Divide work however you like - 1 Athlete works at a time except runs Tonight weightlifting is on at 19:30 with Colette, this class costs just £3 and you do not need to be a member of CFG to attend.  There is no WOD on at this time.