WOD Black Box -come in and find out! Tonight - there is no 19.15 class, instead it is weightlifting with Ray Cavanagh, just £3 per head, there is limited time to work on these lifts before the Open so get in and get involved. Thursday night there is no 19.15 class instead it is mobility with Jonny, again just £3 per head. Saturday there is no 11am girls WOD, instead there is a 2 hours seminar on competitive mindset and FLOW.  Just £10 per head this is a one-off workshop and should not be missed.  Spaces are very limited, tell a coach asap to book your spot, FaceBook and comments is not enough, come in and pay/secure your spot.

WOD 3x5 back squat 3x5 strict press 1x5 deadlift We are on to week 5 of the program, keep pushing those weights up, remember just 1kg increase on last week is legit. If any of you fail, see Iain or Gavin and let them know and we will advise you on what to do next week. There is no assistance work today as the WOD is taking more and more time as people get stronger. If you finish early please work on a skill. Pull ups, double unders, ring dips, handstands etc for the Open. Speaking of which! If you have not yet signed up to the CrossFit Games Open and are reading this post then you have the time to click this link here and get registered! Don't think we won't hassle you! Tuesday night, Olympic lifting with Ray Cavanagh is on at 19.15 instead of the regular class. Thursday night, mobility with Jonny Kilpatrick is on at 19.15 instead of the regular class. Both are vital to improving performance with the CrossFit Open coming up and costs just £3 for members. Non-members are welcome to attend.   This Saturday, 11am, there is a 2 hours workshop on Self-induced ‘Flow’ for Performance and Competition. Spaces are limited and are going fast. Please come in and book in soon. Cost is just £10 per person. More info here  

WOD A. 3-3-3 Front squat and 3 attempts at max pull ups, max strict into max kipping. B. 3 rounds for time: block run 5 thrusters 75/47.5 The CrossFit Games Open is now available for registration, we can't stress enough how important we feel it is that everyone registers and has a crack at the Open.  We don't care how you place.  Last year it brought together the community in the gym tighter than it had ever been before, it also pushed people beyond their perceived limits and accelerated improvement to performance. We will scale WODs for those that can't do it Rx and keep a table of Rx athletes so there's no excuse not to give this a shot.  We stand to have the largest number of competitors in the UK for a second year running but this isn't possible without you.  Help us show Europe and the world how passionate we are about CrossFit!  

WOD 2min stations A. 30x HRPU then max wallballs 20/14 B. 30x sit ups then max kb swings 32/24 C. 30x calorie row then max burpees Post total reps from each round to comments There is no mobility on Thursday night, a 19.15 WOD will run instead. This weekend, Sunday, there is a parkour conditioning class ran by the coaches of Glasgow Parkour. If handstands, hand balancing, gymnastics and bodyweight movement is a weakness this class should not be missed. Class is free to all and starts at 11am. Thanks to Laura for sending in this photo, remember, if you have any good photos, from in or out of the box, you can send them in to us so they can be used as sliders on the website by using our free app.  Look up CrossFit Glasgow in Apple app store or android.

WOD 3x 5 back squat 3x 5 strict press 1x 5 deadlift What a weekend!  Well done to Anna for her efforts in the London Throwdown!  She managed 1000m in 3m 38 on the rower! Anne, Kirk and Steph all took part in the Powerlifting Open, amazing stuff, people begin to realise we lift some heavy weight at CFG!

WOD 7 rounds for time 7 cleans 7 kb swings 7 burpees On behalf of everyone at CFG we wish Anna Kowalska (edit: Iain needs a polish lesson) the best of luck at the London Throwdown this weekend!  You can keep up to date via their twitter .  We are very proud of her and look forward to hearing all about it when she returns, you'll smash it Anna! This weekend we are operating typical hours.  Saturday 9-12 and Sunday 9.30-1.  Sunday morning there is a girls strength session with Steph Dekker.  

WOD A. 4min max calorie row 2min rest B. 4min ladder 1-2-3-4-5-6 etc. burpees / pull ups 2min rest C. 4min max reps wallballs Tonight, 19.15 is mobility with Jonny, just £3 per person and open to all, members and non.

WOD For time: 50 kb swings 24/16 50 wallballs 50 abmat situps 50 plate jumps 50 walking lunges - every 5 mins do 15 burpees. Start with 15 burpees. Well done PM people, you redeemed the poor show of numbers in yesterday's morning and lunchtime classes! Thursday there is no 19.15 WOD and Jonny is hosting a mobility class instead.  It costs just £3 and is valuable to all so make it along.

WOD A. Hang snatch 1-1-1-1-1-1 / technique. B. For time: 10x block run Well done to all those that attended our 3rd week of strength training in a row.  We are seeing some good steady improvements from many of you.   We had 101 people through the doors, we are very lucky to have such a large community, keep up the good work, the Open is not far away! Tonight there is no 19.15 class, instead it is Olympic Lifting. Thursday there is no 19.15 class, instead it is mobility. The CrossFit Games Open begins on the 6th of March!  Programming will start to change from February to reflect this event.

WOD A. 3x 5 back squat 3x 5 strict press 1x 5 deadlift B. 5min AMRAP bear complex with the weight you managed your 3x 5 strict press Bear complex - power clean, front squat, push press, back squat, push press.  There are no cleans, thrusters or jerks. A big thank you to everyone for being so helpful and understanding over the weekend.  We have almost finished all the work and the remaining jobs should not require us to limit our service hours to you (we hope).  There are still plenty of jobs needing done, mostly painting so if you are available out of WOD hours to lend a hand then speak to a member of staff. This week: Tuesday: there is no 19.15 class and Olympic Lifting will be on instead with Ray Cavanagh.  Ray is one of the top coaches in Scotland, make an effort to get along to one of these classes, it costs just £3. Thursday: there is no 19.15 class and mobility will be on instead.  Jonny runs this class and it also costs £3.  These classes are for everyone, whether you are in perfect health or coming back from injury.  Jonny will address various range of motion issues as well as teach muscle release techniques to improve movement quality.  Well worth a visit.