Workout of the Day For time: 1 thruster 50/30kg 1 bar jump burpee 30 double unders 2 thrusters 50/30kg 2 bar jump burpees 30 double unders up to: 10 thrusters 50/30kg 10 bar jump burpees 30 double unders Tomorrow there is CrossFit Kids at 11:15 and open gym in the other archway. Sunday there is a class focusing on flexibility, this is the ideal class for those that struggle with their range of motion in olympic lifting, squatting and handtstands, it costs just £4 and what better way to start a Sunday?  Class begins at 10:00

Workout of the Day A. 3RM Push press B. 3x 8 kb strict press C. 3x 15 Bradford press D. 3x 12 single arm bent over row with pronated grip. Extra credit: 2x 1000m rows

Workout of the Day For time: 12-9-6-3 hang squat clean 60/40 - with 50 double unders before each set Thursday 19:30 is weightlifting with Colette.  Classes cost just £3 per person and all money can be paid to Colette on the night.  You do not need to book in to lift with CrossFit Glasgow Spartans Weightlifting Club, you do not need to be a member of CFG and there is no minimum experience level. There is no weightlifting on Saturday. Saturday is CrossFit Kids at 11:15.  To book in for this class please send us an email: kids@crossfitglasgow.com Sunday there is a flexbility class on with Khi, it costs just £4 and starts at 10:00.

Workout of the Day 2 individually timed rounds: 1000m row 15 power cleans 50/35 15 TTB Tonight there is weightlifting at 19:30 with Colette.  This class costs just £3.  You do not need to be a member of CFG to attend, you do not need to book in. CrossFit Kids is on Saturday at 11:15.  Please book in by emailing us: kids@crossfitglasgow.com A class dedicated to improving flexibility will take place on Sunday at 10:00.  It is led by Khi and costs just £4.  This is a great way to prepare for the week ahead and gets your Sunday off to a good start!

Workout of the Day A. 1-1-1-1-1 sumo deadlift B. 3x 5 front squat C. 10min AMRAP 4x block run 25 burpees max wallballs 20/14lbs to 10' line Weightlifting classes are on this week on Tuesday and Thursday at 19:30.  There is no class on Saturday due to competition.  Classes cost just £3 and payments can be made to Colette on the night.  You do not need to book in nor do you need to be a member of CFG to attend. CrossFit Kids is on Saturday at the regular hour of 11:15.  To book in please email us: kids@crossfitglasgow.com This weekend is the Beyond the Wall competition at CrossFit Kirkintilloch, we wish all our athletes who are taking part the very best of luck! There is no girls WOD this weekend due to the Beyond the Wall competition. Sunday is a stretching and flexibility class with Khi.  If you have spent your Saturday competing or drinking or both then this is the perfect class to prepare you for training on Monday.  Cost is just £4 per person.

Workout of the Day For time: 800m run 5 rounds of: 21 wallballs 15 pull ups 9 burpee box jump overs then 800m run This is the second week where we are programming the same workout as Crossfit Enniskillen.  Be sure to post your scores and we will share the leaderboards at the end of the day! Saturday there is no weightlifting class or Girls WOD. Saturday CrossFit Kids is on at 11:15

Workout of the Day Another bro-sesh Thursday! A. 1RM bench press with pause. B. 3x max band resisted press ups. C. 3x 5 weighted pullups. D. 3x 10 bent over row. E. 3x 20 straight arm lat pulldown. Optional: 2000m row for time. Tonight there is weightlifting with Colette.  This class is just £3, made payable to Colette, you do not need to be a member of CFG to attend and it is aimed towards people of all ability levels. Saturday there is no weightlifting. Saturday is CrossFit Kids.  If you want to sign up you children please send us an email to kids@crossfitglasgow.com Sunday there is a flexibility class with Khi, Khi has been studying/practicing martial arts and yoga for decades.  His hour long class starts at 10:00 and is looking to improve range of motion and drawing attention to areas that are possibly affecting performance.  £4 per person.  You do not need to be a member of CFG to attend.

Workout of the Day In pairs: 100 atlas stone cleans for time - every minute on the minute both athletes do 5 burpees Thursday 19:30 is weightlifting Saturday 11:15 is Crossfit Kids Sunday 10:00 is flexibility with Khi

Workout of the Day Every 6mins for 18mins Block run 15 C2B 10 GTOH 60/40kg 5 over the bar burpees If you have not finished by minute 5 on each round, stop, rest and record how far you made it though. Tonight there is weightlifting with Colette at 19:30.  £3 to learn from a current Scottish Record holder and British Champion.  Get involved.

Workout of the Day A. 3x 5 back squat. B. 3x 10 front rack split squats. C. For time: 21-15-9 goblet squats 32/24 kb swings 32/24 TTB That weekend concludes our Trainer courses to date.  Next weekend the gym will operate under normal weekend hours. Tuesday and Thursday there is a weightlifting class with Colette.  This class costs just £3 to attend and starts at 19:30.  There is no minimum or maximum standard to get involved and you do not need to be a member of CFG to participate.