Workout of the Day A. Power sntach 3-3-3-2-2-2-1-1-1 Today is about working on the mobility and technique to execute the movement safely and efficiently.  It's not a 'good lift' unless it would pass BWLA standards. If you have never snatched before in your life then that's great!  Come in and learn! Tonight - weightlifting is on at 1915.  This class costs £3 and will be taught by Colette Will.  The class lasts an  hour and you do not need to be a member of CFG to attend and learn from the extensive experience and knowledge this amazing person has. Friday - the CrossFit Games Open 2015 begins!!  It will be the WOD every Friday and it will run during all of the Open gym and Girls WOD over the weekend.  Please make an effort to come and support your fellow athletes.  I personally intend to do the WOD early doors on Friday... this won't stop me cheering those that do the workout on Saturday or Sunday!  The latest judge date is Monday but we can't stress enough that you should endeavour to have this completed by the end of Friday. Finally a special thanks to Todd, Rory and Daff for co-ordinating the Level2 these last few days.  It's not easy learning new habits and dropping old ones but we continually strive to provide a better service and hope this shows over the coming weeks/months.

Workout of the Day A. Rope climb intro B. In pairs: 20min AMRAP Cindy (5 pull-ups, 10 press-ups, 15 air squats) One person rests whilst the other works.  Alternate after each completed round.  Scale movements accordingly. OK, this time Invictus will train in Arch 1.  I fucked that up yesterday but not today! The Level 2 goes on tomorrow from 0900 - 1715 so please keep to arch2 between these hours and if you are in during open gym be considerate to others regarding space and equipment.  Avoid WOD times where possible if you intend to do your own thing. Thursday we will be back to normal

Workout of the Day death by ground to overhead Remember Arch 1 is closed today between 08:30 and 17:30 due to CFG hosting the Level2 CrossFit Trainer Seminar.  The WODs will all run as normal for both archways except Invictus will train in Arch 1 and the regular WOD will run in Arch 2.  If you normally use the open gym please try to make it into the gym between the WOD times for the next 2 days.  We appreciate your understanding. Tonight there is weightlifting at 19.15 in place of the WOD.  £3 per person per time.

Workout of the Day A. 1RM back squat B. 3x8 good mornings C. Teams of 3. Row 300/250 20 wallballs New rower starts every 90s.  Complete 3 rounds each and record time of each round. This is a busy week at CFG. Tuesday & Wednesday:  Arch 1 will be closed between 9-5 due to hosting the Level 2.  This means all of arch 1's training will take place in Arch2 for these days and Invictus will train in arch1. Tuesday : 19.15 there is no WOD but weightlifting will be on in it's place.  This class costs £3 and you do not need to be a member of CFG to attend. Thursday : 19.15 there will be both weightlifting and the WOD on. Friday : The first CrossFit Games Open workout of 2015!  This will be in the regular programming for arch1.  We will also run heats through the weekend as well and in special circumstances we will allow people to be judged on Monday.  We want to get as many of you as possible judged on Friday so please make this a priority.  We don't know what the WOD will be but we will offer advice, tactics and scaling methods to all.  This will be epic Tuesday is also Julie Smith's birthday!  Give her a hug if you see her

Workout of the Day A. 3RM close grip bench B. 3x10 skull crusher C. 3x12 chest supported barbell rows D. 3x20 press-ups E. 1000m row for time Extra credit: 3x 20 partner leg throws Tonight after the 18.15 WOD we will be showing the 2009 CrossFit Games in the gym, bring food and drink to share. The 19.15 class will take place in arch2.

Workout of the Day A. OHS mobility, tech and practice B. For time: 45 pull-ups 45 thrusters Tonight there is a weightlifting class at 19.15 alongside the regular WOD.  Friday night 19.15 we will be showing the 2009 CrossFit Games, this is a social event so bring some food and drink to share! Saturday 11:15 - Girls WOD and CrossFit Kids are both on. CrossFit Glasgow will be hosting a Level 2 CrossFit Seminar on the 24th and 25th of Feb.  This means arch1 will be closed 9-5 on both days.  This will not affect classes running, just the room they run in.  Arch1 will run Invictus and arch2 will be used for the CFG programming.  The open gym may be busier than usual due to the shortage of space so please be considerate of others and refrain from doing yoke walk into farmers walk into sled drag WODs!

Workout of the Day 3min max kcal row 2mins max box jumps overs 1min max strict pull-ups It will run in 3min windows.  Complete 3 rounds.  Score is total reps achieved each round. Friday 19.15 - we will be showing the 2009 CrossFit Games, this is an opportunity ahead of the Open to appreciate how far the sport has come whilst spending some time with friends and coaches and share some food and drink.  We will run the WOD in arch2 at 19.15

Workout of the Day A. 90s on/off max double unders 1 wall climb then handstand hold or scap shrugs - scale to press up plank and scap shrugs B. In pairs. 8 rounds for time: 10 ground to over head 20 wallballs One works while one rests, share bar.  Scale weight and reps accordingly.  Timecap 20mins. Tonight there is no 19.15 class due to weightlifting.  Anyone can attend the weightlifting class, it costs just £3 and you have the opportunity to learn from some of the most prolific weightlifters in Scotland.  You do not need to be a member of the gym to attend. Friday - 19.15 we will be showing the 2009 CrossFit Games, this is an opportunity for the community to share some time, food and drink and learn how far CrossFit has come.  The WOD will also run in arch2. Saturday: Girls WOD and CrossFit Kids are both on at 11.15. Saturday: 13.00-17.00 : CrossFit Glasgow will run a combine, this will be an opportunity to learn where your numbers are at and highlight your strengths and weaknesses so you know what to work on.  More details to follow shortly.  You do not need to be a competitive athlete to participate. 24th + 25th Feb:  CFG is hosting a Level2 seminar!  This means that arch1 will be closed both Tuesday and Wednesday between 9-5.  WODs will run as normal during the day except in arch2.

Workout of the Day A. 3RM back squat B. 3 rounds for time: Block run 10 over the bar burpees 15 deadlifts 80/50 We had another busy Fundamentals class this weekend, if you see anyone new in the classes please introduce yourself and help them get integrated into CFG as easily as possible. Tuesday / Thursday: 19.15 - weightlifting is on and taught by Colette Will and Louise Mather, it costs just £3 and you do not need to be a member of CFG to attend.  There is no WOD on Tuesday at 19.15  but there is a WOD on Thursday. Friday - CFG will be showing the 2009 CrossFit Games in the gym.  All are welcome, bring food and drink! Ross shows the Fundamentals his best Superman impression

Workout of the Day A. Push press 1RM against red band B. 8RM strict press C. 3x12 per arm single arm row D. 3x15 banded straight arm lat pulldown E. 3x30 per side weighted side bends