WOD Friday 7th August ’15
Workout of the Day Max thrusters in 20mins (stop if you reach 100 in the time) - Every minute on the minute do 5 burpees. Start with 5 burpees. We are closed this weekend due to the Level 1.
WOD Thursday 6th August ’15
Workout of the Day 15min AMRAP 9 DL @80/55 12 abmat sit ups 15 wallballs Reminder that the gym will be closed this weekend due to us hosting a Level 1 Trainer Seminar. Normal service will resume on Monday.
WOD Wednesday 5th August ’15
Workout of the Day A. 1RM unbroken yoke walk 15m B. For time: 5 burpees 1 yoke walk (200/110) 10 burpees 1 yoke walk (200/110) 15 burpees 1 yoke walk (200/110) This workout should be quick. Work in heats and cheer on those that go ahead and after you!
WOD Tuesday 4th August ’15
Workout of the Day A. Squat therapy B. 20min AMRAP 200m run 3x rounds of Cindy (5x pull-ups, 10x press-ups, 15x air squats) - once you reach 18mins stop doing block runs.
Events in August / September
There is a lot happening this month so I thought it would be a worth a separate post. This week: CrossFit Lite: Monday, Tuesday and Friday at 17:00. This class is our introduction to CrossFit, it costs just £5 to attend and there is no minimum standard. These classes focus on teaching the correct technique for all the big lifts as well as your metabolic conditioning whilst keeping the load low. Weightlifting: Tuesday and Thursday at 19:30 with Colette and Louise. This class costs just £3 and you do not need to be a member of CFG to attend. There is no minimum standard. This month: CrossFit Level 1 Trainer Course: Saturday 8th & Sunday 9th. Unfortunately this means the gym will be closed for the weekend. CrossFit Strongman: Saturday 15th. Rob Orlando returns to CFG to teach his strongman course for the third year running. This is a one day event that covers all the technique for the main strongman movements. This is one of the cheapest CrossFit seminars and one of the most fun to attend, you do not need to be a coach to attend or benefit from this course. The gym will be closed on Saturday. SFN Expo / Clydebuilt Throwdown: Saturday 29th & Sunday 30th. CFG will be competing for the second year running at the SECC in the largest team event in Scotland, come along and show your support for all the teams competing. CrossFit Kids Trainer Course: Saturday 5th + Sunday 6th September. This is [...]
WOD Monday 3rd August ’15
Workout of the Day 3-6-9-12 reps for time: Power clean Front squat Over the bar burpee This weekend we had the first CrossFit Glasgow Community Shield as a means of combining the two archways back together and bringing the community of CFG under one roof for some fun, cake and drink. We will be posting photos from the event in future posts so keep checking the website! Team Hotel - winners
WOD Friday 30th July ’15
Workout of the Day A. 2RM bench press B. 3x 10 banded skull crushers (orange bands) C. 60s max kcal row 15s rest 60s max wallballs 15s rest 30s max press ups 60s rest 2 rounds record kcal + reps.
WOD Friday 10th July ’15
Workout of the Day For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts 100/65 Over the bar burpees Saturday 11:15 is girls WOD and CrossFit Kids. Sunday 10:00 is flexibility with Khi.
WOD Thursday 9th July ’15
Workout of the Day Jackie For time: Row 1000m 50 thrusters (20kg) 30 pull-ups
WOD Wednesday 8th July ’15
Workout of the Day A. Snatch progressions/technique B. 12 minute time cap: 4x block run AMRAP remaining time: 10 TTB / 10 burpees Thursday there is a weightlifting class with Colette Will at 19:30. This class costs just £3 per person to attend and you do not need to be a member of CFG to attend. Whether you are highly experienced or completely new to weightlifting, this is the perfect opportunity to develop your knowledge of the snatch + clean and jerk and to benefit from having your technique looked at by the current Scottish record holder. Saturday there is a CrossFit Kids class on at 11:15. Sunday there is a flexibility class at 10:00.