WOD 5 Rounds for time: 10 HSPU 15 knees to elbows 20 box jumps 24/20" Sunday - DWF qualifiers.  Registration starts at 9am.  Be there on time and take part in a fun, competitive event just for you, our members! Monday - Unfortunately the gym will be closed from 08.15-0930 for preparation of expanding our premises.  Sorry for any inconvenience!

WOD A. Power clean tech B. 7min amrap 30 double unders 3 power cleans (singles) 80/55kg 1 jerk Tonight there is no 19.15 WOD, it will be mobility instead, come along, take part and learn how to look after yourself! This Sunday, DWF qualifiers, registration starts at 0900, please be prompt, this is sure to be a fun day with plenty of events for everyone of all abilities.  Please do not think you are not ready to compete, we have scaled options and it is geared for all to take part until the final event!

WOD Black Box - Come in and find out! Thursday - 19.15 - mobility with Jonny, this class will run instead of the WOD.  It will focus on the lower body so come in and learn how to work on all those aches and pains you are carrying!  £3 per person. Sunday - 0900 - Registration and doors open for a day of competition at CrossFit Glasgow!  Please make it in before 10.00 as the first event will have started and you will have missed your chance to take part in the comp.

WOD A. 3-3-3-3-3 front Squat -pause at the bottom of each rep B. For time: 21-15-9 KB swing 32/24 Goblet squat 32/24 -after every set do a block run Tonight - 8pm - Olympic lifting with Ray, he is a Commonwealth Games competitor and currently coaches a number of British champions and promising Scottish lifters.  Everyone should try this class at least once as it is the quickest way to improve your Olympic lifts. Thursday - 19.15 - mobility with Jonny from PhysioEffect, the focus this week will be on the lower body, come in and learn how to sort out those tight spots in your legs and help your squat with immediate effect. Saturday - 11.00 - girls WOD. Sunday - DWF qualifications!  Be at the gym bright and early (9.00) and be ready to compete, this is a good chance for everyone to try their hand in a CrossFit competition amongst friends.  It will wrap up by late afternoon and begins with movements everyone is capable of completing.  If you don't plan on competing then stop by and help out / support athletes.

WOD A. 4 sets of max strict pull ups / ring rows - if you fail to do less than 4 reps on any set add 3 negatives to the attempt. Post total pull ups (not negatives) to comments. B. 3 rounds for time: 10 burpee box jumps 24/20 10 toes to bar (or toes to somewhere close to bar) October 21st we have a competition to decide our second DWF team.  It is open to all and does not have to include those that want to try out for the team, we hope everyone has a shot as many of you have never competed before in CrossFit.  The event will start at 9am on Sunday and will finish at a reasonable hour in the late afternoon.  If you are interested in taking part please make yourself known as we would like to get a feel for numbers.  For those wanting to compete at Divided We Fall, you must compete this day and earn your place! Tuesday 8pm: Olympic lifting is on with Ray, come in and be drilled on the two most technical lifts in CrossFit!  There isn't a member at the gym who wouldn't benefit from this class.  Cost: £6 a time. Thursday 19.15 is Jonny's mobility class and there will be no WOD on at this time.  It costs just £3 a time, come in and learn your way around a foam roller, resistance band and pain mobility ball! Saturday is girls WOD at 11am. Sunday is the [...]

WOD A. Snatch drills - sit in the catch position for 3sec before standing up. B. For time: 21 thrusters 50/35 3min double unders 21 thrusters 50/35 Post time and double unders to comments. There is no 19.15 WOD tonight, Jonny is offering a mobility class in it's place.  This is open to all and costs just £3.  We are looking to make this a regular class and more details will be available at the class tomorrow.  If you have never attended one of these classes before, make an effort to get along to this one. On behalf of all the staff and members of CFG we would just like to welcome Tino back from Invictus.  He is only back for a few weeks but you will likely find him in the gym back in his usual spot, the couch!

WOD Team AMRAP: 30cal row 25 kb swings 24/16 25 Wallballs 20/14 25 HRPU 30 walking lunges Block run Tomorrow night (Thursday) Jonny will be running his mobility sessions in place of the WOD at 19.15. Class costs just £3 and is a must for all members. It teaches you all how to identify and target those tight muscles which cause poor movement range and how to recognise issues before they become injuries. This weekend: Saturday 11am girls wod. Sunday: 9am girls strength wod. 11am team wod with a Parkour twist! Come in and learn skills like bar muscle ups and hand balancing!

WOD A. 1 rep max squat clean B. For time: Block run 20 kb snatches (10R/10L) 24/16 Block run 20 overhead squats 40/30 20 box jump burpees 24/20" Tuesday: Weightlifting with Ray Cavanagh at 8pm.  Come in and work on your speed and power with this focussed class led by one of Scotland's most qualified coaches. Thursday: Jonny's mobility class finally returns!  This will run in place of the 19.15 class.  Again, there will be no 19.15 WOD on Thursday 4th.  This class is important for everyone, you need to learn how to care for your body especially when you do exercises as rigorous as CrossFit WODs.  This class is open to members and non-members alike and costs just £3 per person.  Block booking will also be available soon. Saturday:  Girls WOD is back on at 11am. Sunday:  Girls strength session starting at 9am with Steph Dekker.  Then  team WOD at 11am with Omercan, come in and learn skills like hand balancing and bar muscle ups! October 21st - Sunday - We will be hosting an open competition for Divided We Fall.  As some of you may be aware we now have 2 teams for this competition (more details can be found here), one team has been decided by the coaches.  The other team (consisting of 4 boys and 2 girls) is yet to be decided and the fairest way we can think of making this team is by having you all earn your space in competition.  So save the [...]

WOD For time: 21-15-9 Fat grip deadlift 62.5/40kg Lateral box jump burpees 24/20" Tonight is the last chance to take part in the track running session so do your best to make it along.  If you haven't read the link I have been posting all week then read this, it is not simply a run around the track, it is a coached event that includes specific drills to improve your sprinting technique.  This is a great chance to work on a skill many take for granted and to get a solid 400m time which you can measure improvement against. Great news, Jonny Kilpatrick our resident physio and owner of Physio Effect is starting up his mobility classes again!  These are likely to start on Thursday 4th October and are scheduled to run in the evening in place of one of the WODs.  This class is a must for all.  So please do not skip it.  It will cost only a few pounds and will leave you with a wealth of knowledge and improve your movement so you can continue to smash those PB's!

WOD A. Hang snatch 3-3-2-2-1-1 Post loads to comments.  For those not used to the movement, spend 20mins practising. B. HBBS 3x3 with 5s pause at bottom of the first rep. Tomorrow night is the last chance to attend the running track sessions.  More details can be found here Sharon is doing a few massage promotions, if you have never had a massage before and are not sure what to expect please read her article here