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.

Workout of the Day A. Split jerk 1RM B. 3x 8 strict press C. 3x 12 single arm rows D. 3x 15 lat pull downs Optional: 3x 60s plank holds with weight Saturday 11.15 there is CrossFit Kids and Girls WOD Sunday 10.00 is a stretching and mobility class.  This is a perfect Sunday / rest day activity, get involved and prepare yourself for some heavy lifting on Monday!

Workout of the Day 12min alternating emom: 6 cleans 70/45kg  10 chest to bar pull ups

Workout of the Day In pairs 7min AMRAP 50 double unders max wallablls 7min AMRAP 20/15 kcal row max box jumps - Rest a few mins between AMRAPs. There is no flexibility class tonight.  This has been moved to Sunday mornings at 10AM.

Workout of the Day In pairs: 2 RFT - one works/ one rests 50 STOH 50/35 50 ring dips 2 block runs (together) Tonight there is no 19.15 WOD.  Weightlifting is on in it's place. This month the gym will be closed over the weekend of 23rd + 24th for the CrossFit Level 1 and will run on limited opening hours for the bank holiday on Monday 25th. Girls WOD and CrossFit Kids will both be running at 11.15 on Saturday this weekend.

Workout of the Day A. 3RM front squat B. 3RFT 10x deadlifts 100/65kg 20x wallballs 20/14lbs Optional: 100 banded goodmornings The gym will be operating on limited opening hours today due to the bank holiday.  Classes will run at normal times until 13.15 when the gym will close for the day.  Regular hours will resume on Tuesday. Tuesday and Thursday there is weightlifting at 19.30.  You do not need to be a member of CrossFit Glasgow to attend and classes cost just £3 per person per time.  The classes will be taught by Colette Will. Tuesday 19.15 there is no WOD due to weightlifting but there is a 1915 class on Thursday. Saturday 11.15 is CrossFit Kids and Girls WOD.

Workout of the Day A. 1RM floor press B. 3x 8 L pull-ups (scale reps or movement as required) C. Row 1000m for time D. 3x 20 bent over barbell row

Workout of the Day 15min AMRAP - work in pairs, you go / I go. 3-3-6-6-9-9-12-12 etc Calorie Row Hang Cleans Tonight there is weightlifting at 19.30 as well as a WOD at 19.15. Saturday will have 2 classes running at 11.15.  CrossFit Kids and Girls WOD. Monday - CFG will be operating a half day due to the bank holiday.  Classes will run at the regular times between 06.15 and 12.15 with the gym closing at 13.15. These opening hours will be replicated for the second May holiday on Monday 25th. CFG will also be closed over the weekend of the 23rd/24th due to the Level 1 seminar.  The gym may be opened early one morning for those needing their fix but you will need to be out of the premises before 0800.  This will be confirmed closer to the time. May 16th + 17th will be our final Fundamentals weekend for a few months so if you know anyone that wants to join, now is the time.

2015 CrossFit Games Masters Workout 3 2 rounds for time: 2x block run 50 thrusters 30/20 30 chest to bar pull-ups

Workout of the Day A. snatch technique B. 10min alternating emom 3-5 snatches 70/45 (scale to power sntaches) 10 toes to bar