Workout of the Day 20 minute cap 10 RFT: 7x sumo deadlift high pulls 40/30kg 7x front squats 40/30kg 7x push jerks 40/30kg Scaled: 7 RFT: 7x sumo deadlift high pulls 30/20kg 7x front squats 30/20kg 7x push jerks 30/20kg Information The gym will be closed this weekend and next as we are hosting the CrossFit Kids Trainer certificate course and the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach. Consequently Kids, weightlifting and the girls’ WOD is off this week and next. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.

Workout of the Day 35 Min AMRAP In teams: 80x Tyre flips per team mate EMOM 3x synchro burpees Information The gym will be closed this weekend and next as we are hosting the CrossFit Kids Trainer certificate course and the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach. Consequently Kids, weightlifting and the girls’ WOD is off this week and next. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly. Edit

Workout of the Day AMRAP20: 5x pull-ups 10x push-ups 15x squats 20x pulls on the rower Score: Total kcals on rower Information The gym will be closed this weekend and next as we are hosting the CrossFit Kids Trainer certificate course and the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach. Consequently Kids, weightlifting and the girls’ WOD is off this week and next. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.

Workout of the Day A. Speed bench rotations with variable grip positions at 35% of 1RM vs doubled micro mini "orange" bands (1RM less than 100kg) or mini "red" bands B. 8 rep top set close grip bench C. Rope climb technique D. 150x ab mat sit ups Team Classic 2016 Thanks to everyone who came to take part in, judge at and spectate at the CFG Team Classic Final. The day was a great success and it was fantastic to see so many people pulling their first rope climbs out of the bag. Well done to the Winners of the Open - Team Shield and to the winners of the Final - Team Falcon, Ca caaaawww! (Apparently) That's the end of the Team Classic for this year but we hope to make it bigger and better year on year. My heartfelt thanks go to: Laura and Iain for being sounding boards in the  opening phases of the concept design and to Iain for his assistance with the programming. Rachel for the teaser trailers, the information posters, the WOD releases, the WOD descriptions, the scorecards, the tee shirt designs, the rig banner designs, the trophy designs and generally being useful. Ruari for the awesome trailer video. Louise for all the photography for the standards and during the Open. Thanks to Robbie for the photography at the final. Garry, Sinky, Jamie and Scott for their support during the Open. Viv Dean and Greg for lending/ferrying kit. Clydebuilt Fitness for their unconditional support for the [...]

Benchmark Friday “Fight Gone Bad” In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. We’ve used The stations are: Wall-ball shots, 20-lb. ball, 10-foot target. (reps) Sumo deadlift high pulls, 35/22.5kg (reps) Box jumps, 20-inch box (reps) Push presses, 35/22.5kg (reps) Row for kcal (calories) The clock does not reset or stop between exercises. On the call of “rotate,” the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point. Information CrossFit Kids is on with the usual gang this weekend. Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is back on this weekend and the Weightlifting classes will now be included as a part of an unlimited membership option at CFG. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly. CFG Team Classic The competition will begin at 13:00 and end by 17:00 – if you are arriving early please do not come into Arch 1 as we will be running the Kids classes. The Final will be an amazing spectacle in the very heart of your own community: your friends, representing your teams, in [...]

Workout of the Day AMRAP10: 30x double-unders 15x power snatches 35/25kg Information CrossFit Kids is on with the usual gang this weekend. Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is back on this weekend and the Weightlifting classes will now be included as a part of an unlimited membership option at CFG. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly. CFG Team Classic The competition will begin at 13:00 and end by 17:00 – if you are arriving early please do not come into Arch 1 as we will be running the Kids classes. The Final will be an amazing spectacle in the very heart of your own community: your friends, representing your teams, in your gym, in your city: We are CrossFit Glasgow Team Classic Closing Party There will be a closing party at the Glasgow University Union on the evening of Saturday the 15th October after the Final of the CFG Team Classic 2016. All members are invited – it should be a great night. Doors open to the Reading Room at 19:30 and there have been some kegs pre-ordered. “Happy Pints” are a thing, apparently. It's "Pints of Fun". Thanks kids. Tee Shirts Tee shirt orders have been placed. ETA: Wednesday. Important Dates Finals: Saturday 15th October 2016

Workout of the Day In Teams: 200m Run  40m Farmers carry 60/40kg per hand (Next athlete released) 8x Burpee box jumps Max Kcal Ski (until following athlete catches) Information CrossFit Kids is on with the usual gang this weekend. Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is back on this weekend. Weightlifting classes will now be included as a part of an unlimited membership option at CFG. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly. CFG Team Classic The competition will begin at 13:00 and end by 17:00 – if you are arriving early please do not come into Arch 1 as we will be running the Kids classes. The Final will be an amazing spectacle in the very heart of your own community: your friends, representing your teams, in your gym, in your city: We are CrossFit Glasgow Team Classic Closing Party There will be a closing party at the Glasgow University Union on the evening of Saturday the 15th October after the Final of the CFG Team Classic 2016. All members are invited – it should be a great night. “Happy Pints” are a thing, apparently. Tee Shirts Tee shirt orders have been placed. ETA: Wednesday. Important Dates Finals: Saturday 15th October 2016

Workout of the Day AMRAP20 5x clean and jerks 10x toes-to-bars Rest 30 seconds Information CrossFit Kids is on with the usual gang this weekend. Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is back on this weekend. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly. CFG Team Classic The competition will begin at 13:00 and end by 17:00 – if you are arriving early please do not come into Arch 1 as we will be running the Kids classes. The Final will be an amazing spectacle in the very heart of your own community: your friends, representing your teams, in your gym, in your city: We are CrossFit Glasgow Team Classic Closing Party There will be a closing party at the Glasgow University Union on the evening of Saturday the 15th October after the Final of the CFG Team Classic 2016. All members are invited – it should be a great night. “Happy Pints” are a thing, apparently. Tee Shirts Tee shirt orders have been placed. ETA: Wednesday. Important Dates Finals: Saturday 15th October 2016

Workout of the Day A. Speed bench rotations with variable grip positions at 55% of 1RM B. 8 rep top set close grip bench, add 2.5/1kg to last week's effort C. 4x 6-10 dips D. 100x BB JM presses Information CrossFit Kids is on with the usual gang this weekend. Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is back on this weekend. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly. CFG Team Classic The teams above are your representatives for the final. They will go head to head in big team formats to compete for the title for 2016. The competition will begin at 13:00 and end by 17:00 - if you are arriving early please do not come into Arch 1 as we will be running the Kids classes. The Final will be an amazing spectacle in the very heart of your own community: your friends, representing your teams, in your gym, in your city: We are CrossFit Glasgow Team Classic Closing Party There will be a closing party at the Glasgow University Union on the evening of Saturday the 15th October after the Final of the CFG Team Classic 2016. All members are invited – it should be a great night. “Happy Pints” are a thing, apparently. Tee Shirts Tee shirt orders have [...]

Workout of the Day - Benchmark Friday "Helen" 3RFT: Run 400m 21x American KBS 24/16kg 12x Pull Ups Information CrossFit Kids is on with the usual gang this weekend. Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is off this weekend Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly. CFG Team Classic Scoring is now closed. We will continue to update the scores that we have received. But the teams are now set; pending acceptance of competition spots. The Final will be an amazing spectacle in the very heart of your own community: your friends, representing your teams, in your gym, in your city: We are CrossFit Glasgow Team Classic Closing Party There will be a closing party at the Glasgow University Union on the evening of Saturday the 15th October after the Final of the CFG Team Classic 2016. All members are invited – it should be a great night. "Happy Pints" are a thing apparently. Tee Shirts Tee shirt orders have been placed. ETA 12th October. Important Dates Open WODs: CLOSED Finals: Saturday 15th October 2016