WOD A. 3x5 back squat 3x5 strict press 1x5 deadlift Take your time to warm up for these lifts however once you start a working set the following sets must be completed at the same weight.  For the deadlift, warm up, then one go. B. 7min AMRAP 10 kb lunges with pass through 24/16 10 hand release press ups This marks the beginning of a new weekly programming feature. A dedicated strength day. We want everyone to write their name and the weights they move each week so we can track progress. This will go on for 8 weeks at least. Movement standards will be strict, especially on squat depth, and form will be key. We won't accept any rounded backs when you pull. For some it may require starting at a lighter weight but at the end of the day it will only improve your form, flexibility and stabilisation during future workouts! Please make an effort to attend these days, most of the exercises we program can be broken down to a combination of a squat, press, deadlift or clean.  This is a chance to track your progress and assist your movement in all the other WODs. No mobility, olympic lifting, fundamentals classes this week.  Updates of these services will follow shortly.

Final day of limited opening hours! We are open from 06.15 to 1.30 today. Same format, open gym. There will be a workout written on the board for those lacking ideas but otherwise squat, power clean and do some tech!

Just a quick reminder that the gym is open for use today between 1 and 8. It's open gym so rock up any time and do a workout/work on some tech of your choosing. Regular classes start up again on Monday 7th!

Open gym 9-12 There is no girls WOD, just come in and work on technique and strength!  A coach will be present during these hours to offer advice and help check form.

WOD For time: 1 to 10 clean thruster 60/40kg 10 to 1 bar jump burpee No mobility tonight. No girls WOD on Saturday. No team WOD on Sunday. Gym is open regular hours this weekend, just open gym.

WOD In pairs for time: 100 wallballs 150 kb swings 200 kb walking lunges This is the last Wednesday for a few weeks, enjoy it!

WOD A. 5 rounds 60s on/off max pull ups B. 15min AMRAP ladder Deadlift HR press ups Double unders There's no olympic lifting, mobility, team WOD or girls WOD this week.  The weekend we are operating under normal opening hours Sat: 9-12 and Sunday 10-12 but it will just be Open Gym.  Feel free to do the 12 days to Christmas WOD the staff are trying on Wednesday! (make sure you have at least an hour free to do it)

WOD A. Power clean 3-3-3-3 B. For time: 5 front squats / push press / pull ups 10 front squats / push press / pull ups 15 front squats / push press / pull ups Post weight and time to comments. Towards the end of this week and over the Christmas and New Year period there will be some work getting done in CrossFit Glasgow.  We appreciate your patience and understanding during this time and appreciate all the offers of support.  We will be in touch shortly once we have some jobs that could use all your help! There is no Olympic Lifting, mobility, girls WOD or team WOD until the new year.  Weekends will be open gym from now on and available to all who want to come in and work on strength / technique.

WOD A. Press 5-5-5 B. For time: 8 bear complex 50/35 10 burpees block run 6 bear complex 50/35 10 burpees block run 4 bear complex 50/35 10 burpees block run 2 bear complex 50/35

WOD A. Hang snatch technique B. 10 rounds for time: 3 power snatch 60/40 15 wallballs 20/14 at 10ft target - Tonight is the last mobility class hosted by Jonny of 2012.  Make an effort to come along!  Just £3 per person.