Workout of the Day 90s AMRAP 7 full cleans 70/45 max distance row (m) Rest 3mins 5 rounds Weightlifting:  This class is available on Tuesday and Thursday at 19:30.  It costs just £3 and you do not need to be a member to attend.  There is no WOD on Tuesday at 19:15. Flexibility: This class costs just £4 and is on Sunday at 10:00.  You do not need to be a member to attend this class. CrossFit Kids will take place on Sunday this weekend at 11:15.  There will be no Girls WOD this weekend.

Workout of the Day A. 3RM bench press B. 3x 8 barbell rollback C. 3x 20 (per side) kb side bends D. 2x 500m rows for time

Workout of the Day For time: 100 double-unders 60 wallballs 25 pull-ups 400m run 25 pull-ups 60 wallballs 100 double-unders

Workout of the Day  7 rounds for time 7 deadlifts 120/80 7 over the bar burpees

Workout of the Day In teams of 3: 20min AMRAP block run 5 (touch and go) power cleans 75/45 max distance row - next athlete goes once the first has completed the run.

Workout of the Day A. 3RM back squat B. Fran For time: 21-15-9 reps thrusters 43/30kg pull-ups Tuesday and Thursday at 19:30 there is a weightlifting class with Colette.  This class runs in place of the 19:15 WOD on Tuesday and alongside the 19:15 WOD on Thursday.  It also runs on a Saturday at 10:00.  It costs just £3 to attend and you do not need to be a member of CFG to attend. Saturday at 11:15 there is a Girls only WOD and CrossFit Kids.  To book your kids in please send an email to: kids@crossfitglasgow.com Sunday at 10:00 is Khi's flexibility class, for just £4 this class will best prepare you for a tough week's training ahead.  You do not need to be a member to attend so share the pain! As most of you are aware, Steph Dekker, CrossFit Glasgow athlete and coach represented at the CrossFit Games Meridian Regional and performed outstandingly well coming 13th, an all-time best performance in what is probably one of the toughest regions.  Congratulations Steph!

Workout of the Day A. 1RM bench against doubled red or orange bands. B 3x 8 barbell JM press C. 3x max reps banded press ups D. 100 abmat sit ups E. (optional) 100 banded face pulls

Workout of the Day 21 minute alternating emom 1. 20 heavy Russian swings (32/24) 2. 10 TTB 3. 10 burpee box jump overs 20" box Tonight there is a weightlifting class at 19:30 as well as the 19:15 WOD. Steph Dekker leaves to Copenhagen today to compete in the CrossFit Games Regionals!  We will do our best to show you her progress in the gym and keep you updated via social media.  Best of luck Steph, smash it!  The link to the Games website can be found here  

Workout of the Day For time: 21-15-9 Overhead squat 55/35 - Before each new set do 1x block run  

Workout of the Day In teams of 3: 300/240 kcal row for time - swap every 25/20kcal - after each row do 5 high box jumps and 7 strict pull-ups