Workout of the Day A. 1RM push jerk B. 3x 10 push press C. 3x max band resistance press-ups D. 100 OH tricep extensions against band Optional: 100 hollow rocks Remember the gym is closed this weekend due to the Level 1 seminar we are hosting.  This is not a regular occurrence and there is not another date organised yet this year. This means there is no CF Kids, weightlifting, flexibility or Girls WOD this weekend. Monday the gym will operate on limited opening hours for the Bank Holiday.  WODs will run at 09:00, 11:00 and 13:00.  Doors open at 08:00 and the gym will be closed by 2.

Workout of the Day In teams (of 3 ideally), for time: 6x 500m row intervals (3000m total) 300 double unders (5min time cap, split as you like) 6x block run intervals

Workout of the Day A. 5x5 strict pull-ups B. 60s max thrusters 40/30 60s max toes to bar 60s max kcal row 60s rest 4 rounds. Score is the total reps + calories rowed in a round.  Scale movements and weights as required or directed by the coach. This weekend the gym is closed due to the Level 1 seminar. Monday is a bank holiday, the gym will operate on limited opening hours.  These will be published shortly. If you are a new member to CFG please remember to join our FaceBook group: CrossFit Glasgow Members for last minute updates.

Workout of the Day 21-18-15-12-9-6-3 Power Cleans (135/95) Burpees Over Bar Today there is no 19.15 class.  There is weightlifting on in it's place at 19.30.  This class costs just £3 and is taught by Colette Will, it will teach the snatch and clean and jerk.  You do not need to be a member to attend this class.  This class is also available at the same time on Thursday as well as the 19.15 WOD. This weekend the gym is closed due to the Level 1.  This means there is no CrossFit Kids, Flexibility or Girls WOD.  This is not a regular occurrence but does happen from time to time. CFG just had it's last Fundamentals weekend!  18 new members have joined the gym, if you meet any be sure to introduce yourself and make them feel welcome and supported! Steph Dekker will be competing at the CrossFit Games Regionals in 2 weeks time, she will be flying the flag for not only CFG but also Scotland.  We will attempt to show this at the gym live if possible.

Workout of the Day A. 2 RM front squat B. For time: 21-15-9 wallballs box jump overs rest 2mins 100 kb swings for time 32/24 Optional: 3x 30s hollow holds

Workout of the Day Ladder deadlift Minute 0 do 1x deadlift (125kg/ 85kg) Minute 1 do 2x deadlifts Minute 2 do 3x deadlifts Keep going until failure.  

Workout of the Day Every 10mins for 20mins (2 rounds) Block run 25 box jump overs 25 kb swings 25 burpees 25 ring dips Tonight there is a weightlifting class on at 19.30 as well as a WOD at 19.15. Saturday 11.15 is Girls WOD and CrossFit Kids. Sunday 10.00 there is a flexibility class. This weekend is the last Fundamentals weekend CFG will be offering for a number of months.  The gym is nearing capacity and if you want to have a friend/relative join in the classes this will be their last chance for a few months.  Have them get in touch with us ASAP.  

Workout of the Day For time: 10-8-6-4-2 reps Power cleans 70/45 Front squat 12min time cap.  Scale weight accordingly.  If you finish in under 10mins then max burpees until 10mins. Thursday 19:30 is weightlifting, there is also a WOD at this time.  Weightlifting costs just £3 for the hour long class and is available to non-members. This weekend is the last Fundamentals weekend for a number of months due to the gym approaching capacity. Next weekend 23rd + 24th CFG is closed due to the Crossfit Level 1 Seminar.

Workout of the Day For time: Mile run (4 block runs) 60 wallballs 20/14lbs to 9/10' target 30 pull-ups Tonight there is no 19:15 WOD due to weightlifting.  This class is only £3 to attend and you do not need to be a member of CFG to attend. Saturday 11:15 is CrossFit Kids and Girls WOD. Sunday 10:00 is flexibility and mobility, this class is £4 to attend and lasts an hour, you do not need to be a member of CFG to attend this class.

Workout of the Day In teams: 10min AMRAP 20/15 kcal row max GTOH 60/40 - swap when person completes the row - jump back on the rower as soon as it's free This weekend is the last chance to do the Fundamentals and join CFG for a couple of months.  Due to the high number of members, CFG is going to close its doors and focus on its services for the summer.  If you have any friends that have been saying they may join then have them get in touch today.