A: 10 Minutes of Pistol Squat Practice B: 20 Minute Timecap 400m Run 2 Burpee Box Jumps 2 Pull Ups 4 Burpee Box Jumps 4 Pull ups 6,6; 8,8; 10,10....etc Every 5 Minutes: Perform a 400m Run There will be Olympic lifting with Ray and Colette tonight at 19.15 instead of the WOD. The Fundamentals event this weekend has a few spaces up for grabs for members as a refresher course. Please see a member of staff for details. There will be no mobility WOD with Jonny this week as he is on holiday.

Team SadWOD 25 minute AMRAP 3 banded sprints 7 Cleans 75/50 (Cleans are cleans; not power cleans) Only one person works out at a time and must complete the full round before the next athlete may begin. There will be no mobility WOD with Jonny this week as he is on a well deserved break. Weightlifting will be on as usual on Tuesday evening at 19.15. The Strongman cert with Rob Orlando is almost sold out: if you like flipping tyres, lifting logs, carrying yokes and farmer's handles and want to learn how to tighten up your tech with CrossFit's very own Strongman celebrity then get involved.

WOD A. 7min AMRAP 2x block run 20 HR press ups max wallballs 2min rest B. 7min AMRAP Row 1000m 20kb swings 32/24 max knees to elbows 2min rest C. 7min AMRAP 50 burpees 20 box jumps max air squats Score number of squats, knees to elbows and wallballs and post to comments on crossfitglasgow.com. Compare to 5th Dec 2012. Make a dedicated effort to post your score to the comments section under each WOD from here on - it will serve as a permanent record of your progression and will allow you to periodically compare benchmark workouts to previous records. Tomorrow evening instead of the 19.15 WOD there will be a mobility session with Jonny Kilpatrick of Physio Effect. There are still places available on this weekend's fundamentals refresher session: If you struggle with any of the elements that you experience in the WODs, please take this opportunity to refine your skill set.

Our coaching team would like to offer all of our members the opportunity to attend a two day fundamentals refresher course at CrossFit Glasgow this coming weekend. The purpose of the event is to cover the basic skills required for CrossFit training in concise and comprehensive format to establish and maintain more effective movement in the basic lifts and gymnastic elements. Coaching input will be delivered by both our senior and our junior coaches with time and resources available for smaller group work as well as in a main class dynamic. Spaces will be limited to the first 30 individuals and will be appropriate to any stage of progression from beginner to advanced. The course will develop the movements from the ground up and will address body position/posture, range of motion and effective movement patterns. This event will serve not only as a way for us to enhance the skills and knowledge base of our athletes but will also allow us to further enhance the coaching skills of our staff and will hopefully form the basis of a new route of progression for new entrants to CrossFit Glasgow's main membership. The event will cover 2x 3 hour periods from 14.00 to 17.00 on Saturday and Sunday of this week. That's six hours of dedicated coaching time in a fun and informative big group setting. The two day event will cost only £10 a head and we will provide snacks and some drinks at the end of each day.

A: 3x 40m Sled Pull 30-60kg Post time and load to score B: Death by Clean and Jerk 60/40kg 1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3 etc.... To failure. This Saturday, immediately following Girls' WOD, there will be a Pilates class hosted by Mariam Viray focusing on core strength, balance and flexibility. It will set you back only £3 and will be challenging even for those who consider themselves fairly accomplished athletes.          

Today we will embark on a bit of an experiment. We are going to run an 8 week cycle of a 20 rep max linear progression in the back squat. We will do this every Thursday for the next two months and will record all scores so make sure you put them up. If you want to include your current body weight as a variable on the scoring then that will be even better but there is no obligation to do so. We'll be doing this in the high bar position and standards must be maintained as always. 20 Rep Max Back Squat (High Bar) Go as heavy as you can with the knowledge that you should be able to complete the reps. You will add weight next week. Tonight we'll have Jonny Kilpatrick's mobility WOD at 19.15: prepare for some poor music choices and some excellent instruction in maximising functional range in muscles and joints. Girl's WOD will be on with Steph at 11am on Saturday. A huge word of thanks to all the gents who have cleared out promptly the past few weeks to allow this to go ahead.

A: 10-1 1-10 Criss Cross  Burpees and wallball throws 20/14lbs B: In 15 minutes complete 22kcal Row AMRAP 7 lateral box jumps 24/20 (Beginners scale to jump and step down) 5 Push Press 20/15kg 3 KBS 32/24/16 Post total reps to score (15 reps per round) Tomorrow night at 19.15 Jonny Kilpatrick of Physio Effect will be hosting another session of mobility tuition - anybody who has sore/tight knees, hips, shoulders, neck should make this a priority class every week. We currently have stock of a limited number of Voodoo floss bands for anybody who wants their own - see a member of staff for info.

A: Snatch Technique B: 3-3-3 Snatch Grip Deadlift Tonight at 19.15 we will be hosting Ray Cavanagh's Olympic Lifting class. For those who attended today's WODs this will be an opportunity to further develop your existing competence in the snatch; while those who are already realtively proficient in the Olympic lifts can practice their lifts under the watchful eyes of Scotland's best. This Saturday at 12.30 Mariam Viray will be running a Pilates class focussing on core strength, balance and flexibility. It will set you back only £3 and will be challenging even for those who consider themselves fairly accomplished athletes. We are all eagerly awaiting the results of the Level 1 cert that went down in Wales this past weekend. Two of CFG's finest: Dougie Eatherington and Fabio Cibelli both took the plunge. Fingers crossed.