Welcome back after the holiday, we hope you all got some sweet down time with friends and family. WOD A. Pistol squat progressions B. 3x Individually timed rounds of: 300m Row 20x Wall Ball Shots 20/14lbs 10x Pull Ups (Any: C2B, Kipping, Strict) Weightlifting Tonight the CFG Spartans Weightlifting Club will go ahead in place of the 19.15 WOD. Colette Will and Louise Mather will be your coaches and will impart their years of experience in the sport to help you improve your technique and build your confidence. If you haven't attended yet; there is no prerequisite skill level and anyone can benefit from the coaching regardless of prior experience. 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. 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  

Today the gym will be operating limited opening hours to reflect the local holiday. The gym will be open from 09.15 until 12.15 in an open gym format but at 12.15 the WOD will go ahead as a team workout for a bit of competition. WOD AMRAP 18 In pairs: one athlete will work whilst the other rests. 5 Burpees 7 Box Jump Overs 9 Goblet Squats The competition program will run at 05.45 as normal but there will be no evening class.Any changes to this will be posted both here and on the Facebook group.

5EMOM Power Snatch 5EMOM Hang Snatch 5EMOM Snatch   There is no mobility this week.  A regular class will run at 19.15 on Thursday in it’s place.  Mobility has been postponed until a later date. Girls WOD – Saturday – 11.15. CrossFit Kids will be on this weekend.  Details will be available via the Facebook page later today.

Community WOD Next week we will post a workout that was put together by Craig Punton - owner of CrossFit Scotland in Irvine as a means of building some community between the Scottish boxes. It's probably too light for most of you and you'll have to do it twice to get a sweat on but we should show out for the community. In all seriousness, it's time that we started to connect with the people that share our passion for doing things right and light up the box the way only we can. This will go down once a month with the owners of individual boxes posting WOD ideas as a challenge and we will include it in our regular programming to get everyone on board. Workout of the Day 5x5 back squat This weekend we will be hosting Scotland's first ever CrossFit Endurance Trainer's course and as a consequence access will be to arch 2 only on both days. Anyone interested in doing this course should contact me directly as I have discount codes for the remaining spots - a level 1 certificate is not required to attend.  

WOD "Beat The Coach" EMOM 20 1x Power Clean 1x Hang Power Clean 1x Jerk (Split or Power) Rx is 90/60kg but be sensible, you want to finish this. Olympic lifting is on again tomorrow night with Ray and Colette. I (Gavin) have PR'd by 10kg in one month of working with these outstanding coaches - if you haven't been to these sessions you must be such a good lifter. Anyone interested in enhancing their ability to run efficiently and gaining confidence in endurance events should check out the CrossFit Endurance Cert that CFG are hosting in May.

WOD Teams of 3 For Time 2x Block Runs 150 Ab Mat sit ups 150 Wallball Throws 150 Deadlifts 80-/50 2x Block Runs Thursday - 19.15 - There is no WOD, mobility will be on instead.  This class costs £3.  You do not need to be a member to attend and it will focus on developing your range of motion and maintaining joint health. Saturday - 19.30 CFG will be having a 'End of Open' night out at The Griffin bar.  Please feel free to attend and partake in some beverages to celebrate the end of 5 weeks of hard work.  You know you've earned it! The next Fundamentals weekend will be over the 12th and 13th of April.  If you know anyone who would be interested in attending please refer them sooner rather than later.  Spaces are extremely limited.

WOD 5x5 Back Squat Jonny Kilpatrick's mobility class will be on tomorrow night at 19.15. On Friday we will be running Games Open WOD 14.4. Try your best to come in and compete on this day as the gym will be effectively closed until 18.00 both Saturday and Sunday. We will be running heats from 18.00 but if we can minimise the pressure at these times you'd make things run a bit more smoothly.

WOD 21-15-9 Cleans Burpees Sorry for the late posting. Two heads, in this case, were worse than 1. Mobility with Jonny Kilpatrick of Physio Effect will be taking place instead of the 19.15 WOD on Thursday. Get involved - we're sure you could use some TLC after 14.3. Please remember that the Level 1 course will effectively close the gym this weekend, however, we will be open for judging saturday and Sunday evenings from 18.00 with some of Europe and America's top coaches in attendance. We will also be running heats all day Friday and Monday. Please make sure that once you have completed your Open workout, that you get your score slip completed and do not lose it. Post your scores as promptly as possible.  

Cindy 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air squats This WOD will run at the usual times, meanwhile, heats will continue to run for 14.3. We will try to get through everybody over the course of the day - please be patient if you are waiting for a heat and make yourself available for judging as required. Make sure that you post your scores for validation promptly. Olympic lifting will be on tomorrow night at 19.15 as usual. Please note the following: We are hosting a seminar for the students of Cardonald College on Wednesday morning between 10.00 and 12.00 during which time open gym will be available in arch 2 only. WODs will otherwise run as normal. This weekend we are hosting Scotland's first ever Level 1 Course and the gym will be out of bounds from 0700-1800 on Saturday and Sunday - this will have an inevitable impact on Open WOD 14.4. We will try to get as many as possible judged over the course of Friday but will be running heats again after the Level 1 seminar closes each day from 1800 onward. We will be blessed with the presence of some of the biggest names in UK and International CrossFit acting as judges and probably giving 14.4 an attempt themselves. Get involved and show these guys what kind of atmosphere they can expect from Europe's largest team.