WOD Thursday 15th January ’15
Workout of the Day A. Bear complex B. 10min emom 2 bear complexes 60/40 10 over the bar burpees - if you can't stick to 10 burpees, post total burpees achieved in 10mins.
WOD Wednesday 14th January ’15
17.15 crushing the wall climbs Workout of the Day In teams : 30min AMRAP sled drag 2x 15m max distance row axle bar zercher hold - rotate station each time the person with the sled finishes. If working solo. Sled walk for 30mins @20kg.
WOD Tuesday 13th January ’15
Workout of the Day A. 5x10 feet elevated press-ups B. Every 60s for 10mins do 2x wall climbs. Nose and toes to wall, no legs. C. 7 min emom : 15 tuck crunches. If you can't do tuck crunches either do hollow holds or abmat sit-ups. D. 6mins max burpees: every 3mins do a block run
WOD Monday 12th January ’15
Workout of the Day A. 3RM good morning B. 3x 10 snatch grip deadlift C. 3x 20 dimmels D. 1000m row for time. 500m row for time. 250m row for time. This weekend is the Fundamentals, we have only a few spaces left so if you know anyone that wants to join in then have them get in touch soon. If you are a member of CFG or ex-member of CFG and wanting to attend for a refresher then this is also the ideal opportunity. Tuesday 19.15 - Olympic weightlifting is on in place of the WOD. This costs just £3 per person and you do not need to be a member of CFG to attend. Thursday 19.15 - there is weightlifting and a WOD on at the same time. This weekend Nisha and Steph travel to Manchester for The Athlete Games! We will do our best to keep you updated on their progress. As a result there will be no Girls WOD or CrossFit Kids this weekend.
WOD Friday 9th January ’15
Workout of the Day A. 3RM bench press B. 3x10 wide grip bench C. 5 rounds for time: 5 hang power cleans 50/35 5 thrusters 5 bar jump burpees Extra credit: 100 banded tricep extensions
WOD Thursday 8th January ’15
Workout of the Day Alternating emom: burpees double unders muscle-ups/pull-ups
WOD Wednesday 7th January ’15
Workout of the Day 45min yoke walk Yup.
WOD Tuesday 6th January ’15
Workout of the Day A. 10min alternating emom: 2-8 power snatch (touch and go) 5-10 TTB B. Mobility Today is about familiarising yourself with a complex lift and a gymnastic movement. Don't worry if you have never performed this lift before or cannot do a toes to bar, we will teach you all the necessary progressions and at the end work on the mobility to improve your position and posture. These are movements that have been present in the Open each year and we want each of you to feel prepared. Take the time to come in and learn. Tuesday - 19:15 - there is no WOD. Weightlifting till take it's place. This costs £3 and is taught by Colette and Louise. Thursday - 19:15 - there will be a WOD as well as weightlifting. The price for the weightlifting class is just £3. Saturday - 11:15 - Girls WOD and CrossFit Kids.
WOD Monday 5th January ’15
Workout of the Day A. 1 RM snatch grip deadlift B. 3x10 (per leg) Bulgarian split squats C. Teams of 3 18min max distance row. To get on the rower each team member must complete 20 wallballs and 10 burpees first. Business as usual for the new year! Tuesday and Thursday we have weightlifting on at 19.15. There is no WOD on Tuesday at 19.15 but there will be on Thursday. Classes cost £3 per time per person and you do not need to be a member of CFG to attend. Classes will be taught by Colette and Louise.
Happy New Year!
Happy New Year! Another successful year at CFG has passed and we would like to thank all of our coaches for their countless hours of hard work and continuing desire to develop and learn. We'd also like to thank Craig Lowe for his unending willingness to help and assist no matter the job; coach, rig builder, spark, janny, judge, technical assistant and friend. Thank you Craig. We have come a long way since opening and to highlight just how far we’ve come and how much Gavin and I have aged here’s a quick recap of the last 12 months. 4 years ago and looking 10 years younger January A quiet start to the year but saw 45 new members experience CrossFit Glasgow from 2 Fundamentals weekends in the one month. Laura organised a Quiz night at the end of the month testing your knowledge of who’s who in the CrossFit World and to show off Gavin’s extensive knowledge of nature and dinosaurs. The quiet before the storm. February Ground Up – movement seminar with the one and only I Am Scott Houston. We hope to follow up with more classes in parkour and hand balancing in 2015. Benni Magnusson Deadlift Seminar – we played host to both Benni and his wife Gemma for half a day as they spoke about programming and strength improvements for one of the big lifts. Later that year Benni went on to break the World Record raw deadlift at the European’s [...]