Workout of the Day A. 1RM front squat B. 3x 10 stiff leg sumo deadlift C. In pairs for time: 1500m row (swap every 500m) 150 wallballs - each time you break do 5 burpees 1500m row This weekend is the SFN Expo, the largest team competition in Scotland!  Come along and show your support, in order to do so you will either need to visit the site here or buy tickets on the door.  The first event will be at 09:45 on Saturday.  The gym will operate regular opening hours both days of the weekend. Tuesday and Thursday there is weightlifting at 19:30.  This class does not require you to be a member of CFG to attend, the class lasts about an hour and costs £3 per person.  All payments should be made to Colette who will lead the class.  There is no minimum or maximum standard for the class. Saturday 11:15 is Girls WOD and CrossFit Kids. Sunday 10:00 there will be a flexibility class led by Khi. Congratulations to Fiona on breaking the Scottish Record for both Clean and Jerk and the Total yesterday at the Scottish Under 18s Weightlifting Championship.  Outstanding!

Workout of the Day A. 1RM strict pin press (from nose height) B. 3x 10 KB Arnold Press C. 3x 10 Behind the neck KB tricep extensions D. For Time: 3-6-9-12-15-12-9-6-3 Push Ups 4x Strict Pull Ups after each round E. 100x Empty BB Strict Press Saturday 11:15 there is Girls WOD and CrossFit Kids. Sunday 10:00 there is flexibility with Khi.

Workout of the Day SID Qualifier 1 For time in pairs complete the following: 42-36-30-24-18 Ground to Overhead 40/30kg Bar Hopping Burpees Must tag partner after every transition

Workout of the Day In teams of 3: 90s intervals of: 300/270m row and max stone to shoulder. Keep count of your team's total cleans.  Each athlete completes 4 rounds.

Workout of the Day For Time: 400 Meter Run 21 KB Swings (32/24) 12 Pull Ups 400 Meter Run 15 KB Swings 9 C2B Pull Ups 400 Meter Run 9 KB Swings 6 Bar Muscle Ups Tonight there is a weightlifting on at 19:30 in place of the 19:15 WOD.  This class is taught by Scottish record holder Colette and costs just £3, you do not need to be a member of CFG to attend.  This class is also available at the same time on Thursday. Saturday is CrossFit Kids and Girls WOD at 11:15.  If you are interested in CF Kids please get in touch with us at kids@crossfitglasgow.com Sunday we have Khi leading a flexibility class, this uses a variety of yoga and martial art techniques to keep your body limber and improve range of motion.  At just £4 a time this is a great way to spend a Sunday morning.  Runs from 10 to 11.

Workout of the Day A. 3RM back squat B. 3x 10 stiff leg deadlift C. 3x 10 per leg split squats D. 5min AMRAP Block run 40 wallballs to 10' line (20/14lbs) max burpees Over the weekend we were lucky enough to have Rob Orlando at the gym, he is a CrossFit Games finalist and one of the original CrossFitters.  He has been taught by the best and it was a great honour for us to host him.  We hope to use some more strongman in our workouts in the months to follow. We only have one more seminar to go in the near future, the gym will be closed on the weekend of September 5th + 6th due to CrossFit Kids.  You need your Level 1 to do this course.  We have no further dates planned to host seminars. Weightlifting is on Tuesday and Thursday this week at the usual time of 19:30.  Class costs just £3 and you do not need to be a member of the gym to attend. Flexibility is on Sunday at 10:00.  This class is a great way to prepare for the week ahead!  Class costs just £4 and again you do not need to be a member of CFG to attend. Saturday we have CrossFit Kids and a Girls class at 11:15.  If you would like to sign someone up for the kids class please email us: kids@crossfitglasgow.com

Workout of the Day A. 2RM wide grip bench press B. 3x 10 JM press C. 3x 10 bent over row D. 3x 15 bradford press E. 100 banded face pulls Optional: 3x 30s hollow rocks Tomorrow the gym is closed due to hosting a Strongman seminar with Rob Orlando.  The gym will be open as normal on Sunday. CrossFit Kids has been moved to Sunday and will commence at it's usual time of 11:15.

Workout of the Day 800m run 7 deadlifts @145/95kg 400m run 5 deadlifts @145/95kg 200m run 3 deadlifts 145/95kg This weekend the gym will be closed on Saturday and CrossFit Kids will be on at its usual time of 11:15 on Sunday.

Workout of the Day Complete 2 individually timed rounds of: 500m row 15 over the bar burpees 15 squat cleans 50/35 Complete a single round as fast as possible on minute 0, get your time, rest and recover until minute 8 then go again. Scale the squat clean to power cleans or front squats depending on ability. Thursday: weightlifting is on at 19:30. This class costs just £3 to attend and runs for an hour. There is no need to be a member of CFG nor is there a minimum experience level in order to attend. Saturday: the gym is closed due to the CrossFit Strongman seminar. This one day course will run from 9-5 and is taught by 3 times CrossFit games finalist Rob Orlando. His experience in CrossFit is second to none, come and learn some of the most fun and basic lifts going to improve your strength and performance. Sunday: CrossFit Kids will be on at 11:15 due to the gym being closed on Saturday. This class is suitable for kids aged 5-12 and costs just £5 a time. If you want to sign your child up to try it out please send an email tokids@crossfitglasgow.com

Workout of the Day For time: 50 double unders 40 press ups 30 alternating pistol squats 20 pull-ups 10 wall climbs 20 pull-ups 30 alternating pistol squats 40 press ups 50 double unders Time cap: 16mins.