WOD Max Effort Lower A. 1RM Back Squat B. Front rack Bulgarian split squats 3x 10 each leg C. 10-1 Wallball throws 14/20lb, burpees D. 2x 50 Unbroken banded good mornings Another weekend of competition is in the books for CFG with CFG Team Kilo finishing 3rd at the "Forth Valley Throwdown". Colette and Rachel represented the Red and Black of the Competitor Cell admirably: They were narrowly edged into 3rd place on WOD 1, dominated WOD 2 with their superior strength and technical ability and ended the day sharing the bronze with CFEK's 2nd team. Congratulations to the East Kilbride teams who took top spot in both male and female categories. This Saturday at 11:15 is girls WOD and CrossFit Kids. This Sunday at 10:00 is flexibility with Khi. Upcoming events: Sunday 26th July: BBQ and throwdown at CF Aberdeen to celebrate the finals of the 2015 CrossFit Games Saturday 1st August: In house competition "CFG Community Shield". All welcome to enter - e-mail events@crossfitglasgow to confirm a spot. Lulu Lemon Athletica will be attending with a pop up shop to buy new kit! Saturday and Sunday 8th and 9th August: Level 1 Seminar (gym closed) Saturday 15th August: CrossFit Strongman Seminar with Rob Orlando (gym closed - open Sunday as normal) Saturday and Sunday 29th and 30th August: Scottish Fitness Network Expo, Clydebuilt Throwdown. Hosted by CFG this is a chance to see the Scottish Community come together as never before over a 2 day competition here in your home [...]

WOD 10 to 1 power clean 60/40 STOH Tonight and Thursday 19:30 is weightlifting.  There is no WOD on Tuesday at 19:15 but there is a WOD on Thursday at 19:30.  This class is available to non-members as well and at just £3 for the class it’s an absolute steal.  Taught by British Champion Colette Will and Commonwealth Games competitor Louise Mather your technique is destined to improve from the experience these two share.  There is no requirement to book in, just turn up! There is no weightlifting on Saturday. Saturday 11:15 is Crossfit Kids and Girls WOD.  This lasts an hour.  Both are available to non-members however for the Girls Only class we request some experience in CrossFit to attend.  Both classes cost just £5.  CrossFit Kids is aimed at kids from 5 years +.  If you want to know more or book in please email us at: kids@crossfitglasgow.com Sunday 10:00 is a flexibility class taught by Khi.  This class will work on your aches, pains and issues with achieving perfect overhead and squat positions.  £4 to attend and no need to book in.  This laid back class is perfect way to prep before a week’s training ahead. Tuesday 30th CFG will be closed due to hosting auditions for ITV’s Ninja Warrior.  We apologise for the inconvenience CFG Community Shield When we first started CrossFit almost 10 years ago the only real aim was to become a better version of yourself. Attached to that was a sense that everyone was chasing [...]

WOD A. 3RM front squat B. 3x 10 (per leg) kb lunges C. 7min AMRAP 100 wallballs 30 pull-ups Some Announcements Tuesday and Thursday 19:30 is weightlifting.  There is no WOD on Tuesday at 19:15 but there is a WOD on Thursday at 19:30.  This class is available to non-members as well and at just £3 for the class it’s an absolute steal.  Taught by British Champion Colette Will and Commonwealth Games competitor Louise Mather your technique is destined to improve from the experience these two share.  There is no requirement to book in, just turn up! There is no weightlifting on Saturday. Saturday 11:15 is Crossfit Kids and Girls WOD.  This lasts an hour.  Both are available to non-members however for the Girls Only class we request some experience in CrossFit to attend.  Both classes cost just £5.  CrossFit Kids is aimed at kids from 5 years +.  If you want to know more or book in please email us at: kids@crossfitglasgow.com Sunday 10:00 is a flexibility class taught by Khi.  This class will work on your aches, pains and issues with achieving perfect overhead and squat positions.  £4 to attend and no need to book in.  This laid back class is perfect way to prep before a week’s training ahead. Tuesday 30th CFG will be closed due to hosting auditions for ITV’s Ninja Warrior.  We apologise for the inconvenience. Competitor Cell Massive Congratulations to our Competitor Cell athletes representing CFG at the Team Thorium 2 and Pound for Pound [...]

  15.3 is now officially in the books and Team CFG  remain in 40th place in Europe and are 10th overall in the UK. Our Competitor Cell represented well with Ben Farrell making the top 10 Scottish Males and Steph Dekker crushing the field in a convincing 3rd place European finish. Steph advances to 11th place overall in Europe. This week the WOD was pitched at a higher level than in previous years and massively separated the board at CFG. Whilst many of you were disappointed not to be able to Rx all the WODs, we hope that the Open so far has highlighted some areas for improvement and it was amazing to see so many of you achieve your first ever muscle ups. Athlete of the week for 15.3 is Jaimie Horne who lit up the room with a gutsy effort on the muscle ups, remarkably achieving 8 reps of this complex gymnastic movement in an emotional Personal Record. Notable mentions also go to Ryan Sedgely who impressed with his gymnastic competence; Colette Will who achieved her first ever Muscle Up and went on to score a total of 3 within the cap and Alan Wallace who had been struggling with the range of motion for squats but went on to achieve 50 legitimate repetitions. Alan has been something of an inspiration since he started: with no athletic background and years of desk work he has struggled with many of the movements since starting CFG but his good humour in the face of [...]

  Athlete of the week Fraser Middleton - 200 reps on 15.2   15.2 is now officially in the books and Team CFG are sat in 40th place in Europe and are 8th overall in the UK. Our Competitor Cell represented well with many of the usual faces and some notable top 3 debuts for Ross Park and Ross McMurdo. Extra super special mention to Kim Puschman who overcame technical ineptitude with the timer clock (which she hasn't mentioned at all since) to secure a huge 6 extra reps on the WOD on her rerun. Steph Dekker sits 18th overall in Europe with a 28th place finish for this week's WOD further cementing her Regional level standing in Europe. Even though the scaling wasn't as open and accessible as the previous week it was a great atmosphere right the way through the weekend as everyone gave it their best. Across the board we saw improvements on last year's efforts as people got to grips with the range of motion requirements for the OHS and obtained some C2B pull ups out of the blue as they struggled against the clock. Athlete of the week for 15.2 is Fraser Middleton who represented CFG in the Teen division with an amazing 200 reps on his repeat effort. Fraser wins (something). Notable mentions go to Catriona Morton who scored her first ever C2B pull ups; Philippa Roy who continues to inspire by fighting against the odds - 6 legit reps in the [...]

  The CrossFit Glasgow Combine 1.0 will now take place after the Reebok CrossFit Games Open 2015 to coincide with the new competitive season. CrossFit Glasgow will be hosting a competitive 'Combine'. Like the selection procedure that precedes the NFL or new NPGL draft processes, CFG's Combine will give a clear indication of who our best and brightest stars are and who the up and coming wave of competitive athletes of 2015 will be.  As the name suggests, the Combine event is like the machinery that separates the wheat from the chaff and the event will test even the best to the limits of their capacity. Beyond this, it will be an exciting community event to follow fresh from the end of the Open and provide a set of baseline scores for the coming season. Tests will include max efforts across a range of strength, speed and skill criteria and athletes should select the tests they believe they will excel at in order to display their individual strengths. Registration will cost £5 and registered athletes will be presented with a score card for completion on the day. Spectators are encouraged and are welcome at no charge. Existing Competitor Cell athletes should attend wearing their team shirts for a season 2014-2015 team photo.

On the 18th of April this year CrossFit Glasgow will be joined by Shane Farmer for a one day seminar on the fundamentals of rowing technique. Shane is a four times CrossFit Games Competitor (team), three times Regionals division winner (team), an international rowing coach and member of coaching staff at Invictus CrossFit. His years of experience at the highest level are matched by his ability to deliver complex coaching cues in a simple and accessible format. The seminar is the first ever in Scotland and represents a unique opportunity for the Scottish community and those from further afield to get exposure to one of the most basic but frequently undercoached technical elements of many CrossFit workouts. Over the weekend you can expect to learn: Correct rowing technique, as well as how to analyse and correct technical errors The physiology and kinesiology of rowing How to properly structure a CrossFit rowing workout for yourself and your members. How to maximize rowing power and efficiency, increasing rowing power output for better workout performance About the Concept2 indoor rowing machine, video analysis and participating in CrossFit rowing workouts The course is suitable for both coaches and athletes and there is no requirement to hold a Level 1 Trainer Certificate. This opportunity to learn appears very rarely and we are honoured to be the only UK facility to host the course in 2015. The price is around £260 after conversion from the dollar price. Book now to avoid disappointment.

WOD 3x Rounds to accumulate max repetitions 60 seconds Max Axle Bar Deadlift 60 seconds Rest 60 seconds Max Kcal Row 60 seconds Rest 60 seconds Max STOH (Standard Bar) 60 seconds Rest Advanced: 100/70kg DL: 60/40kg STOH Intermediate: 80/50kgDL; 35/25STOH Scaled: As required Strength Training as Therapeutic Exercise Professor Lon Kilgore of Killustrated.com, CrossFit CEU content provider and co-author of Starting Strength (among numerous other accolades) has arranged for a Professor Scotty Butcher to deliver a practical workshop on Strength Training as Therapeutic Exercise on Friday the 17th of October at 14.00 - this session is free to attend and will take place instead of the 13.15 WOD that day. Please contact one of the CFG staff to register. Professor Scotty Butcher - “Dr. Scotty” is an educator, physical therapist, coach, and researcher. With a background in rugby, wrestling, and football, as well as high performance coaching, his experience with high-intensity resistance and interval training were very important in forming his beliefs around exercise prescription for optimal function in any clientele. Dr. Butcher’s over fifteen years of professional experience as a physical therapist ranges from work with elite athletics to chronic disease rehabilitation with the common theme of exercise prescription. A professor in Physical Therapy at the University of Saskatchewan, he brings his passion for exercise into his teaching, research, and strength and conditioning advising. He is co-director of the Integrative Clinical Exercise Physiology research laboratory at the University of Saskatchewan which focuses on applications of high-intensity interval training and strength training in healthy adults, athletes, and [...]

WOD A. Handstand practice B. 21-15-9 Power Cleans 62.5/42.5 Toes to Bar Powerlifting On the 18th and 19th of October CFG will be hosting the CrossFit Powerlifting Trainer course with Shane and Laura Sweatt of CrossFit Conjugate and Westside Barbell. When I attended the course last year I was really impressed by the level of knowledge demonstrated by the staff and was surprised by some of the stances that they took on athletic development, injury prevention/restoration and the historic underpinnings of what has made Westside Barbell the world’s premier Powerlifting destination. The fact that the Conjugate method underpins the strength acquisition component of the majority of decent competitive CrossFit programs is no accident. CrossFit Conjugate’s team “Conjugate Black” finished second overall in the team division of the 2014 Crossfit Games after only one year of affiliation while Laura Sweatt, powerlifting competitor and coach,  has been hailed as the world’s strongest ever woman. Together with Shane, they represent the best opportunity to gain the deeper understanding of the Conjugate method that has made Westside Barbell the world leader in competitive powerlifting. This is a not-to-be-missed opportunity for both aspiring CrossFit competitors and coaches. Check out the course details here

Power Snatch: 2-2-2-2-2-2 Back Squat: 5 x 5 Powerlifting On the 18th and 19th of October CFG will be hosting the CrossFit Powerlifting Trainer course with Shane and Laura Sweatt of CrossFit Conjugate and Westside Barbell. When I attended the course last year I was really impressed by the level of knowledge demonstrated by the staff and was surprised by some of the stances that they took on athletic development, injury prevention/restoration and the historic underpinnings of what has made Westside Barbell the world's premier Powerlifting destination. The fact that the Conjugate method underpins the strength acquisition component of the majority of decent competitive CrossFit programs is no accident. CrossFit Conjugate’s team “Conjugate Black” finished second overall in the team division of the 2014 Crossfit Games after only one year of affiliation while Laura Sweatt, powerlifting competitor and coach,  has been hailed as the world’s strongest ever woman. Together with Shane, they represent the best opportunity to gain the deeper understanding of the Conjugate method that has made Westside Barbell the world leader in competitive powerlifting. This is a not-to-be-missed opportunity for both aspiring CrossFit competitors and coaches. Check out the course details here