WOD  A. Every 3mins 1x power clean.  Work up to 1RM for the day. B. Using 65% of 1RM emom for 5 mins : 6x power clean Unfortunately the gym will be closed on Sunday.  This is due to staff helping out with Roots of Movement.  This is a one off and the classes will be back on next week. Saturday 11am is Girls WOD. Make sure you sign up for the Four-Nations, entrance is just £6 per person and the top 5 males and females from Scotland will be competing in September at Train Manchester.  Link here We will have been open for exactly 1 year from September 7th!  Perhaps a special anniversary WOD?

WOD A. Max height box jump (from stationary) B. 1. Death by 10m (starting at 5) 2. Death by burpee pull up What an incredible atmosphere in the gym for our first mixed Fundamentals/regular WOD class!  22 people in the 18.15 class and well over 70 names on the board.  The community is really developing and we count ourselves very fortunate to have met so many great people.  Well done to all who came in and sampled their first CrossFit WOD, it was a tough one and you all finished it. This weekend the girls WOD is on at 11am. Sunday's team WOD is still TBC. The next Paleo Challenge date has been declared.  If you are interested in what it entails then watch this space as we will post more information over the coming weeks. For all of those looking to book into Fundamentals, we will be in touch shortly!

WOD For time: 1000m row 50 double unders 5 burpees 3x block run 50 double unders 10 burpees Row 500m 50 double unders 15 burpees 2x block run 50 double unders 20 burpees Check out our app on iphone and android!  Look up CrossFit Glasgow, it's free and can also handle recurring membership payments! Well done to all who attended Olympic Lifting, inspired by the epic feats of speed and strength going on in London.  The class will be on again next week, same time so be sure to make it along. Fundamentals, please email us with your enquiries, we often cannot answer your calls due to coaching classes. Saturday 11am, girls WOD Sunday 11am, team WOD TBC

WOD A. 1RM split jerk B. 5min AMRAP 5 squat cleans 62.5/40 5 shoulder to overhead 62.5/40 Post load and total rounds to comments. Inspired by the Olympic Lifting on TV?  Then come in tonight at 20.00 and learn from Ray, Haris and Colette!  This class is open to all members and non-members.  Just turn up about 10mins early and make yourself known.  Price is £6 for members, £10 for non and those looking to make it regular and want to sign up to the lifting club then it's only £4 a time.  Class lasts for an hour. This week girls WOD is on Saturday at 11am and regular WODs run at 9 and 10.00.

WOD A. Every 3mins for 15mins 5x HBBS +max strict pull ups B. Death by hang clean and jerk. On failing round do deadlifts for remaining minutes until 15min timecap. (2DL = 1HPC) This Wednesday the Fundamentals begins again.  Remember to bring in your money to the first session and be sure to let us know in advance if you are not going to make it in! Tuesday 8pm - Olympic Lifting, inspired by what you have seen on the TV?  Come in and work on your lifting technique! As some of you already know, we now have an app which is available on both Android and Apple phones, it is called CrossFit Glasgow and not only tells you the WOD but also offers membership payment options, gym cam, training log and soon a store.  The app is completely free so please install it and let us know what you think!

WOD 9am - 10am is open gym. After that the gym is closed to all but those who have booked in to train with Sam Briggs!  Sunday is the team WOD as always at 11am.  It is a cracker so be sure not to miss it!

WOD A. 1RM thruster B. Using 75% of your 1RM 5 rounds for time 3x hang clean 5x thruster 7x bar facing burpees

WOD A. 15mins find your 1RM clean and jerk B. Grace for time 30 ground to overhead  60/40 Sam Briggs will be here tomorrow night and taking the girls WOD from 10am on Saturday morning.  The gym will be open for general use from 9am till 10am, it will be open gym so feel free to come in and try a WOD from earlier in the week or work on some weaknesses.  Once 10am rolls round anyone who hasn't booked in will need to leave and the next class will commence.

WOD A. 300m row for time (go flat out) B. 3 rounds of the following 1min stations: Wall balls 20/14 KB swings 24/16 Box jumps 20" 30s rest C. 300m row for time Post 300m time, total reps and time difference between 2 rows. Another reminder that Sam Briggs will be visiting the gym on Friday night and taking the Girls WOD from 10am on Saturday.  This is a one-off so if you plan on attending you must get in touch with either Gavin or myself to book in.  Spaces are limited and are going fast.

WOD A. 1RM Hang snatch B. 5 rounds for time: 5 hang snatch @55-65% of A 10 lateral bar jump burpees 15 sit ups Congrats to Z who nailed a 400lbs back squat yesterday! Tonight, Olympic Lifting is on at 8pm. All are welcome to attend. Friday Sam Briggs visits CFG and is taking the girls WOD from 10am on Saturday morning. This is a great opportunity for all the girls to learn from last year's 4th fittest person and the UK's number 1 CrossFitter. Sunday we will be having team WOD at 11, this class is open to all and is free of charge, it's a bit of fun and tends to be less intense than the regular weekly workouts.