WOD 2min AMRAP Beg: 250/200m row then max back squats @50/35kg Int: 300/250m row then max back squats @75/50kg Adv: 350/300m row then max back squats @100/65kg Rest 2-3mins. 4 rounds. Post total back squats. This week the gym is open regular hours. There is no Olympic lifting on Tuesday night. This Saturday (1st September @11AM) instead of the Girls WOD we will be hosting a specialised skill class in hand balancing, handstand and handstand walks.  This class will be taken by Omercan Cirit of Glasgow Parkour it will be free of charge and I urge all of you to try and make it along.  Co-ordination, balance and flexibility are all important components of fitness and this is a chance to really focus on those attributes over the strength, speed, power stuff we see more often.

WOD Four-Nations WOD 4: “Grip strength” In 6 minutes get as far up the ladder of Deadlifts Toes2bar Score is number of reps completed. Ladder to be completed as 1 Deadlift 1 T2B, 2 Deadlifts 2 T2B, 3 Deadlifts 3 T2B etc until time runs out. Weight Men’s RX = 100kg Women’s RX = 70kg

WOD For time: 21-15-9 deadlifts 70/45kg hang clean 70/45kg Between each exercise do a block run

WOD Tabata: 30s work / 15s rest of the following: kb swings 32/24 box jumps 24/20 sit ups wallballs 20/14 (10' target for all) Complete 4 rounds of one exercise before moving on to the next.  Complete 2 full cycles. Post lowest scoring rounds of each exercise (on both cycles) to comments. Spaces are running out fast for our weekend of weightlifting with Jonny and Helzy of CrossFit NorthernIreland, more details of the event can be found here.  If you wish to sign up either use the PayPal link to the right or see a member of staff and be added to the gym list.  First come, first served!

WOD A. Power Snatch - drills/practice. 4 singles at each weight and progress up, focus on technique. B. 12min AMRAP 30 double unders 15 power snatch 40/25kg Tonight is Olympic Lifting with Ray Cavanagh of Gladgiator Weightlifting Club.  These sessions are perfect for those struggling to come to terms with the technicality of the snatch and clean and jerk.  You will be drilled and given insight as to your common faults when performing the lifts. We will also be having a olympic lifting weekend with Helen and Jonny of CrossFit Northern Ireland.  They have been involved with CrossFit for a long time and have taught the speed/power lifts to CrossFitters of all ability levels for many years.  A weekend of concentrated focus is sure to bring on your lifts a long way. Sharon, the Massage Therapist here at Reebok Crossfit Glasgow  is available for you & your treatments every Wednesday & Friday. She is always around CFG so feel free to ask her any questions about Massage and Treatments as she is always happy to help. Let us unleash your full potential to be great CFG Athlete and let the Massage Begin. She has new Massage Prices, Treatments & Block Bookings with Free Consultation now available at CFG. Contact Sharon on 07580-459-243 or by e-mail sharonmoran10@gmail.com to discuss Treatments & Prices.

WOD A. 3min AMRAP double unders B. 3-3-3-3-3 back squat -Work up in weight from set to set. - Between each set complete 2x block run (advanced) 1x block run (beginner) Need to work on your Olympic Lifts?  Then get signed up for our weekend of weightlifting with Jonny and Helen of CrossFit Northern Ireland.  They are European staff for coach Burgener and have taught weightlifting to people of all levels and skills to a high standard.  This is a great opportunity to learn as well as practice for an extended period on two of the most complex lifts in CrossFit.  If you want to improve quickly, this is your chance!

WOD A. Four Nations WOD 2: “Don’t drop the ball!!!” In 7 minute window A) Row 1000m in remaining time complete as many reps as possible B) Wall Balls – every time you rest for longer than 5 seconds, drop the ball or no rep you must perform 5 burpees before you continue the wall balls!!! Score is the number of Wall Balls performed Weight Men’s RX = 9kg & 10′ target Women’s RX = 7kg & 10′ target Master’s Men = 9kg & 8′ target Master’s Women = 7kg & 8′ target As some of you may have heard/noticed we are now Reebok CrossFit Glasgow, the first Reebok affiliate in Scotland. With this new affiliation we look forward to hosting more events, providing more services to our members and helping to raise the profile of CrossFit in Scotland. For those wondering whether or not to book onto the Olympic Lifting course in September, get on it, Jonny and Helzy are some of the most experienced coaches in the UK and have a wealth of experience coaching not just the top level athletes but also the complete beginners. If you want to improve quickly at the clean, power clean, jerk and snatch this is your chance. Saturday only is perfect for those looking to develop these skills and for those who wish to coach and be drilled further then the full weekend should not be missed. If you don't want/can not pay via PayPal then please see a member of [...]

WOD A. 5 back squats (65% 1RM) and every subsequent lift must be heavier than the last. Work up over 5 sets to max weight. Immediately before each lift attempt do 1 banded sprint. B. 1000m row for time Well done to all the new faces that attempted yesterday's WOD, tough workout, you all dug deep and saw it through. This weekend we have the girls WOD on at 11am Saturday and team WOD is on at 11am on Sunday. Helzy and Jonny are coming over soon to teach weightlifting, they have been part of coachB's European staff for sometime and are some of the first CrossFit affiliate owners in the UK. This is a one off opportunity to be skilled and drilled by some of the best CrossFit has to offer in the movements that require the most technique and coaching. It is first come first served so get in touch with a coach ASAP. £50 on Saturday will be focussed on the athlete (your own lifts), £75 for both Sat and Sun which will include a second day of drilling, cues, corrections, common faults, coaching points and programming. If you are looking for something to bolster your coaching of the snatch and clean and jerk then this is perfect. We have a new flavour of Vita Coco in stock and have received more omega 3, magnesium and D3 for sale as well.

WOD A. For time: 1x block run then 3 rounds of: 30 wallballs 15 burpees then 2x block run then 3 rounds of: 15 kb swings 30 walking lunges then 3x block run

WOD A. Push press 2-2-2-2 B. Split jerk 1-1-1-1 C. For time 21-15-9 power clean 75/50 HR press ups Olympic Lifting is on tonight at 8pm. This class costs just £6 and is open to anyone of all ability and experience levels. It's a great way to develop your technique on the clean, snatch, squat and just devoting a full hour to these skills once a week goes a long way to improving your technique over a short period of time.