A. Accumulate time in one of the following positions: a) 1x minute free handstand b) 2 minutes handstand against wall c) 3 minutes headstand against wall B. Capacity Test 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups (Pull ups may be subbed for jumping pull ups with full extension of the arm - no bands) Thanks to Thames CrossFit, London for the above WOD. Thames CF set this workout as a test of baseline ability for their CrossFit Athletes and this will serve as an opportunity to see where your level of basic skill and fitness lies. Mobility to follow. Beginner: M 7.00 F7.30 Intermediate:  M 5.40 F 6.30 Advanced: M 4.30 F 5.35 Elite: M 3.55 F 4.40 Olympic Lifting will be on tomorrow night at 8. The staff that take these sessions are literally the best in the country: make sure you attend.

Happy Birthday Laura H! A. 5 Minute AMRAP of Double Unders B. For time: 1 deadlift - 1 power clean -1 jerk 75/50 2 deadlifts - 2 power cleans - 2 jerks 3 deadlifts - 3 power cleans - 3 jerks 4 deadlifts - 4 power cleans -4 jerks 5 deadlifts - 5 power cleans - 5 jerks block run 5 to 1 reps deadlift / power clean / jerk 75/50 Girls' WOD will go ahead tomorrow at 11am, could all gents please vacate the premises by that time unless providing transport for their other half. Team WOD will go down on Sunday from 11am. Get your name up on the board if you are interested in a DWF limited edition tee shirt - profits will go toward the teams competing in Swansea. We will start taking names for the B team qualifiers from Monday. Regardless of ability or aspirations toward competition, come and show your support for your fellow athletes. It's a great chance to get a taste of competitive CrossFit and promises to be a good day for all of the community.

A. 2x Heavy Cleans (Not Power Cleans) EMOM for 7 minutes B. 10 Minute AMRAP 3x Fronts squats (cleaned from floor) 5x Burpees 7x Box Jumps A huge word of gratitude to both Jonny and Helzy of Reebok CrossFit Northern Ireland who delivered an incredibly useful seminar on the Olympic lifts over the weekend for athletes and coaches alike. It's not often that coaches of this level of experience are able to find the time to visit boxes so we are eternally grateful for their help. Olympic lifting with Ray, Haris and Colette will go ahead tomorrow night. Those who made the weekend seminar should come and demonstrate your new found mastery and those who couldn't make it should come and get dialled in. It is literally too good an opportunity to miss.  

7 Minute AMRAP Squat Clean Thrusters Chest to Bar Pull Ups 1-1, 2-2, 3-3, 4-4, 5-5...... Well done to Mateusz Kowalski, Mark Wilson, John Wilson, Ross Park and Tony Curtis who all attended their CrossFit Level 1 Trainer Cert this weekend and many thanks for representing. There will be no Olympic lifting this evening, apologies for any inconvenience.

  CrossFit Glasgow is proud to announce their affiliation to Reebok CrossFit. We are the first gym in Scotland to be invited to affiliate to the Reebok brand and will continue to bring the very best of CrossFit to our ever growing community. We'd like to thank all of our members, supporters and even our critics for pushing us forward to this point. People of Reebok CrossFit Glasgow: The Sport of Fitness Has Arrived      

WOD 2x Max Effort 300m Row Then: 2x 7min AMRAP 2x Block Runs Cindy (Score total and partial rounds of Cindy) Well done to all who braved the Black Box WOD and shame on those who dodged it because you thought it would be horrific; though in this instance, you were right. Many thanks to Craig Zielinski for the relentless pursuit of excellence in squat technique - much was learned and lifted. We have new stock of Vita Coco in all flavours, ideal for post WOD hydration and electrolyte replenishment, and are expecting stock of Naked Ape snack packs any day now - stand by. The living legend that is Sam Briggs will be gracing CrossFit Glasgow on Friday the 27th of this month during the evening WOD sessions. Come down and be in the presence of greatness. The Saturday morning classes will be devoted entirely to our female members; this session will set you back £10 to attend a Q&A and female specific WOD with the UK No.1 female Crossfitter.  

WOD 5x5 Back Squat Then: Black Box WOD Come and find out. Olympic Lifting will be on tonight with Ray and Haris - another fantastic opportunity to train with Commonwealth Games coaching staff. You'll PR just by being in the room. If you are in at WOD time, you WILL do the WOD.

After a week of heavyweight brutality nothing but bodyweight for a change. Good job CFG; you crushed it. Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Complete all reps of each exercise before moving to the next