Workout of the Day A. 1RM axle bar sumo deadlift B. Alternating emom (15mins): 1. 15 heavy wallballs 30/20 2. 15 banded goodmornings 3. 15 abmat situps Scale reps appropriately to fit inside of a minute. Tuesday 19.15 - Olympic weightlifting is on in place of the WOD.  Costs just £3 per person and runs for an hour.  You do not need to be a member of CFG to attend. Thursday 19.15 - weightlifting is on again but the regular WOD will be on as well. Same price applies. Saturday and Sunday - the gym will be closed due to the CrossFit Level 1 Seminar.  If you want to come in early (0600-0800) to train then please have a word with Gavin or Iain.

Workout of the Day A. 1RM strict press B. 3x6 seated strict press C. 3x10 single arm rows (each arm) D. 3x15 OH weighted sit ups (use plate) E. 3min max distance row  

Workout of the Day Fran 21-15-9 Thrusters Pull-ups Sorry for the late post, I am not sure what happened to the other scheduled one! Tonight there is weightlifting with Colette at 19.15 as well as the WOD.  This weightlifting class is for everyone, you do not need to be a member of CFG, you are not too old, too young, too experienced or too inexperienced to attend.  It costs just £3 and lasts an hour. This weekend we have Girls WOD and CrossFit Kids at 11.15 on Saturday. Saturday night is our Christmas night out at St Judes, please contact Laura Heselton if you have not got your ticket and plan on attending.  Sunday we will be closed. NExt weekend we will be closed due to hosting the CrossFit Level 1 seminar.  We can open the gym doors extra early (0600 - 0800) for those keen to train, just let us know.

Workout of the Day Block run 30 kb swings (American if possible) 25 push-ups 15 pull-ups Block run 30 kb swings 25 push-ups 15 pull-ups Max wallballs Do the first round as a 3 minute AMRAP.  Record how far you get.  Rest 2mins.  Then repeat the WOD as a 12 minute AMRAP.  Record your score again. This Saturday is CrossFit Kids and Girls WOD at 11.15. We also have the CrossFit Glasgow Christmas night out on Saturday 13th December. The gym will be closed on Sunday. The gym will also be closed on Saturday and Sunday 20th + 21st due to us hosting a Level 1 seminar. The 06:15 going hard

Workout of the Day In pairs, partitioned: row 300m or block run 5 high box jumps 7 power cleans 9 over the bar burpees Weightlifting will be on at 19.15 on both Tuesday and Thursday.  There will be no WOD on Tuesday at this time. Saturday is girls WOD and CrossFit Kids at 11.15. Next weekend (20th + 21st) the gym will be closed during regular hours due to us hosting a level 1 seminar.  We can open the doors early (6-8AM) but you must be out by this time.  Please speak to Iain or Gavin if you hope to train at this time. Saturday is the Christmas night out!  See you all there!

Workout of the Day A. 1RM high bar back squat B. 12min alternating emom 1. 10 reverse lunges (challenge yourself) 2. 20 wallballs 3. 30s L-hang or 5 L pull-ups (strict) Extra credit: 3x25 banded hip bridges Weightlifting will be on at 19.15 on both Tuesday and Thursday.  There will be no WOD on Tuesday at this time. Saturday is girls WOD and CrossFit Kids at 11.15. Next weekend (20th + 21st) the gym will be closed during regular hours due to us hosting a level 1 seminar.  We can open the doors early (6-8AM) but you must be out by this time.  Please speak to Iain or Gavin if you hope to train at this time. Saturday is the Christmas night out!  See you all there!

Workout of the Day A. 3RM close grip bench press B. 3x10 skull crushers C. 3x max reps push-ups - 1minute rest D. 3x max reps strict pull ups E. 3x 20 per side banded twists Extra Credit:  100 band push downs

Workout of the Day In teams: 7min AMRAP Tyre flips 7min AMRAP Farmer's carry Record total KG moved and average KG per team member. Tonight - 19:15 there is Olympic weightlifting and the WOD at the same time. Saturday - Girls WOD 11:15.  There is no CrossFit Kids.

Workout of the Day A.  Max distance triple broad jump B.  Three sets for max reps of: 60 seconds Wallballs 60 seconds Rest 60 seconds Box jump overs 60 seconds Rest 60 seconds Banded plank or scale to regular plank 60 seconds Rest   Macmaster, Fitzi and Jamie at FFD 2014