The gym will be operating limited hours today but will otherwise run as a normal training day: WODs will be run at the usual times until 14.15 and we will be closed thereafter. Workout Of the Day 'Grace' 30x Ground to Overhead 62.5/42.5kg If you are in during the WOD hours, you will be doing the WOD. No exceptions.
We will be running WODs at 09.00 and 12.00 with open gym time in between. If you're in at the allocated WOD times you will be doing the WOD as follows. 'Elizabeth' Note that this is Elizabeth rather than the power variant from the Games - real cleans. 21-15-9 Cleans Ring Dips Merry Christmas everybody from all the coaches at CrossFit Glasgow!
Wash away the sins of your weekend with a 20 minute grind: 'Cindy' 20 minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats We will be open from 12.15 today for a normal lunchtime and will have evening WODs as normal. If you are in during WOD time, you'll do Cindy. No exceptions.
StrongVolk Max Effort Yoke Technique 20m Max Effort Yoke Walk Tomorrow night at 19.15 is the mobility WOD with our in-house Physiotherapist Jonny Kilpatrick. Get your tickets for the CFG Christmas night out from the office; it promises to be a great night and an opportunity to meet people from the other WOD times. Reebok have kindly put up some great prizes for the Christmas raffle and make sure that you bring your ticket to claim your complimentary drink.
CrossFit Glasgow will be effectively closed today from 11am for their first StrongVolk Seminar and Competition. As a consequence, Girls WOD will run at the earlier time of 10am.
A. Double under practice Advanced athletes: 3 min AMRAP B. HSPU tekkers C. 21-15-9 HSPU 5-8-11 Power Cleans 80/55kg Tonight we have the usual Olympic lifting session at 19.15 instead of the WOD. This is becoming an extremely popular class and rightly so - if you haven't previously attended, you must be dynamite at Weightlifting. Thursday evening at 19.15 will be Jonny Kilpatrick's mobility class - this would be very worthwhile for those of you who lack the hip flexibility to maintain an upright chest position in the back squat - you know who you are. The Strongvolk seminar and competition on Saturday 2nd of November is filling up fast - the competition will be scored by weight lifted expressed as a percentage of bodyweight so all can particpate on a level playing field. Please e-mail events@crossfitglasgow.com to register your interest.
A. 3 x 3 Push Press B. 3 Rounds Max STOH (55/35kg) - As soon as you break your set, jump up on the rig and complete max TTB Rest 1 Minute Tonight there is no 19.15 class, Jonny will be taking a mobility class in it’s place. This class costs just £3 and is open to members and non-members for the same great price. October 30th (next Wednesday) CFG will host a Halloween workout, it will kick off at 18.30 and we aim to finish the night by 20.30. Please bring your own food and beverages to share with members and be sure to dress up! The gym will be closed after the lunchtime WODs and doors will open at 18.00. November 2nd we will be having our very own strongman seminar, we know many of you missed the chance to meet RobO and we will be going over what he taught as well as hosting a small competition. Spaces are extremely limited. Scoring will be calculated as a percentage of bodyweight and the competition is therefore open to all. For those that have booked a spot please be sure to pay so we can get some sweet prizes!
3 Rounds For Time Row 250m 5x Tyre flips (on edge, not over) 15 wallballs 5 axle bar power cleans 10 pull Ups This Saturday at 13.00 will see the 5th cycle of the paleo challenge get underway. The seminar will outline the rationale for, objections to and common pitfalls of this popular dietary paradigm. Those wishing to take part in the 90 day challenge will have access to a range of resources including a dedicated website, shopping lists, recipes and journal articles. You will also be monitored anthropometrically over the 90 days and have standardised test workouts to complete. At the end of the challenge you will be issued with a detailed summary pack that tracks your progress and gives specific advice for your ongoing development as a CrossFit Athlete.
A. MAx Ring Dips B. Max Lock Outs C. 6 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats Weightlifting will be on tonight with Ray and Colette at 19.15. Jonny Kilpatrick will run his usual mobility session on Thursday evening at the same time. There are still a few spaces left on Rob O's Strongman seminar in September - this seminar is one of the best we have been on in terms of skills gained and fun had. It's worth the money alone just to stand next to the legend himself.
A: 20 Rep Max High Bar Back Squat Keep the progression going from the previous weeks. B. 50x Evil Wheels Mobility is back on with Jonny Kilpatrick of Physio Effect. Jonny has a wealth of experience from extensive private practice in New Zealand and Australia - anything important happening in the world of physiotherapy right now is happening there. Take advantage of his wealth of knowledge: if you're afraid of taking care of yourself; you must be afraid of heavier squats, better Fran times and continued function into later life. Get involved. The Paleo Challenge will kick off next Saturday with a seminar at 13.00. Watch this space for updates.