WOD A. Tabata B. 1min on / 1min rest Row (calories) HR press ups Wallballs 20/14lbs - 10' line Box jumps 20" Complete 2 full cycles and post lowest scoring round on each station. - Regular members do 10 burpees during each 60s rest. This weekend the Four Nations are on in Manchester.  We have a number of competitors taking part (Fitzi, Steph C and Steph D) so if you see them wish them the best of luck! If you missed yesterday's track running session you can still make the one on Friday night, more details can be found here

WOD For time: 50 Double unders 15 Clean and jerk 50 Double unders 10 Clean and jerks 50 Double unders 5 Clean and jerks Weight 65% of 1RM C&J or scale accordingly Track running session is tonight please register your interest and commit to a time either in the box or on the FB page. This is a great opportunity to learn new skills and people have gone out of their way to provide the service - let's show some big support.  More details can be found here Sharon has some new massage options.  More details can be found here Olympic lifting with Ray is tonight at 8pm.  If the speed/power lifts are your weakness or you have not seen the sort of progression you would have hoped in your clean and jerk or snatch then this class is vital for you.  Spend an hour with some top coaches and learn about your lift.  This class is open to all, just drop us an email at info@crossfitglasgow.com or pitch up! This weekend there is the Four Nations competition in Manchester.  More details can be found here.  We have a number of athletes competing and going along to spectate.  If you wish to join them either check out our FaceBook page or ask in the box.

WOD Hero WOD Murph For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. There is a lot going on at CrossFit Glasgow this week.  I will try and keep it in order and keep it concise. Monday:  Due to the bank holiday our opening hours are reduced.  We open at 06.15 and last WOD will run at 11.15.  Coaches will be around to help with any queries but once you begin there will be little input we can offer! Tuesday: Back to normal hours.  Olympic Lifting at 8pm with Ray from Gladiator Weightlifting Club.  A lot of members have seen drastic improvements to their Olympic lifts thanks to spending a few weeks in these classes.  If you haven't tried it, give it a go. Running:  Track running sessions are on this week, more details can be found here.  It will take place at Nethercraigs Sports Centre at 18.00 and will run on Tuesday 26th and Friday 28th Sept. Saturday: Four Nations takes place at TRAIN Manchester.  If you are free and fancy a road trip, ask around the gym, there are plenty of people going to compete and spectate who can probably offer you a lift! Sharon, our massage therapist has a number of new offers this week regarding sports massage.  She has written an article explaining what massage is and what one can expect from a treatment.  Here is the [...]

WOD A. Back squat 3-3-3 Post total kg of heaviest 3 sets lifted. B. 3 rounds for time: 2x block run 20 goblet squats 32/24kb 10 C2B pullups - This workout should be unbroken with minimal rest.  Scale accordingly. This Monday we will be operating on a half day due to the bank holiday.  The hours are slightly different than normal.  WODs will run at 06.15, 07.15, 08.15 and 12.00.  Gym will be closed for workouts by 13.00.

WOD 3min AMRAP 3x cleans 3x thrusters 3x squats Rest 3mins 6min AMRAP 6x cleans 6x thrusters 6x shoulder to OH Rest 3mins 6min score for time weight : 60/40kg Post reps and time to comments.

WOD 1min at all 5 stations then 1min rest.  Post total reps each round. 3 rounds. Burpees Kb swings Sit ups Wallballs Row (cal) This weekend WODs will run as normal.  The girls WOD is on at 11am on Saturday, team WOD is on at the same time on Sunday.

WOD A. 3 attempts max reps strict pull ups Post total reps B. For time: 21-15-9 Deadlift 100/70kg HSPU or HR press ups Tonight, Olympic lifting with Ray from Gladiator Weightlifting Club.  If you need to work on your squat, clean, snatch or jerk then this is the perfect opportunity to learn from some of the best Scotland has to offer.  It is open to people of all abilities.  Starts at 8pm. As some of you know we have registered a team for Divided We Fall.  This year the team must consist of 4 guys and 2 girls, if you are interested in representing CrossFit Glasgow then keep an eye on the website, we will be posting assessment WODs all hopeful competitors must attend. September 29th is the Four Nations at TRAIN Manchester, Fitzi, Steph D and Steph C are all competing, a number of members are going to spectate.  If you fancy going down and experiencing a CrossFit competition then get involved, ask around, I'm sure someone has some space in their car. This is week 2 of the Paleo Challenge, stay strong Spartans.  Smashing it.

WOD Fran 21-15-9 Thrusters 42.5/30kg Pull ups Post time to comments This marks the end of the benchmark tests and the first week of the paleo challenge.  Well done guys, the first few weeks are the toughest! This weekend is weightlifting, the gym is closed otherwise, sorry for any inconvenience caused.

WOD 3 RFT: 10x power clean @62.5 5 burpees 10x shoulder to overhead @62.5 5 C2B pull ups Post time to comments. This weekend there is a weightlifting seminar running on both days at CrossFit Glasgow from 9-4.30. This means there will be no WODs running. The gym will be open for use from 8am on both days for just an hour but please be prompt. For those of you attending, the format will be fairly typical of seminars, multiple short breaks and a longer one for lunch. It will be a fairly organic format spending time where interest is highest allowing for you to decide the areas you want covered. Friday will be the final Paleo Challenge Cycle 4 test: Fran. So Paleo Spartans make it along! Also if we haven't taken your measurements yet please get in touch ASAP.

WOD 5 rounds 1min on / 1min rest 30 x kb swings 32/24 then 5 rounds 1min on / 1min rest 28 x wall balls -everyone aims for the 10' target. For every round you fail to perform the required reps do a block run at the end of the WOD.  This means a maximum of 10 block runs.  Scale weight before you scale reps. This weekend we have a weightlifting seminar with Helen and Jonny of Reebok CrossFit Northern Ireland.  The prices can be found on the right hand side, time is running out, this is a great opportunity to learn from some fantastic coaches so book it now. The Paleo Challenge is under way and there is still one test left to go... Fran.  Everyone has posted some great scores this week in the bleep and total. September 29th is the Four Nations being held at TRAIN Manchester.  We have a number of athletes taking part so try and show your support and make it along for the day.  More information can be found here