WOD A. 5 sets of: power clean, hang power clean, squat clean. Work up in weight, focus on technique. B. 15mins establish a 1RM clean and jerk. C. 4 rounds for time: 15 wallballs 20/14lbs 15 kettlebell swings 24/16kb 15 box jumps 24/20" Post clean and jerk and time for C to comments. The main classes return to CrossFit Glasgow this week and Gavin returns to the gym this evening! We also have the t-shirts in stock, sizes for females range from small to XL and guys from small to large. XL coming soon.  Two designs and they cost £15 a piece.  First come first served, we won't keep any aside but I will order in the future. Tonight is the return of Olympic Lifting. 8pm. With Ray, Haris and Colette. Tomorrow night, mobility with Jonny at 19.15. Thursday 06.15 and 18.15 the WODs will be replaced with yoga. These classes are completely free and a one-off with Claire Diver. Please take the opportunity to try something new as well as learn how to limber up! Please do not do the WOD before or after the yoga session, this is for your own safety, as KStarr would say 'don't be that guy!' Saturday 11am girls only wod. Sunday 11am is team WOD.

WOD A. every 30s for 10mins: snatch high pull x2 hang snatch x1 B. 1RM back squat Post weight to comments.   This is not 170kg... I think it's 120. This week sees the return of our weekly classes:  Olympic Lifting is back on Tuesday night at 8pm.  This class is taught by Ray Cavanagh and assisted by Haris and Colette.  This class is a must for all of those wanting to work on their lifts.  Ray has years of experience as a competitor and a coach.  This class is available to members and non-members and costs just £6 or £10 respectively. Mobility with Jonny of Physio Effect is on Wednesday at 7.15pm.  Come in and deal with all those niggles and pains from years of squatting, lifting or poor posture to improve performance or improve every day life.  This is a great class to attend to see what Jonny can offer as well as educate yourself in all the little things that can be done to improve range of motion and help prevent injury.  Open to all, members £3, non-members £5. Thursday: Yoga class with Claire Diver, this is a brand new class and is completely free.  It will run in place of the 06.15 and 18.15 classes at CrossFit Glasgow for this week only.  More information can be found at this link here

WOD Open gym. Come into CrossFit Glasgow and spend some time on technique and skills, hit a wod you missed during the week or try a hero. The possibilities are endless!

WOD 15min AMRAP emom burpees matching minute number then 5 thrusters 60/40 Post total completed thrusters Well done to all who have made it in to CrossFit Glasgow this week, the programming has been almost as tough as the warm-ups! Next week we will be doing some benchmark testing so do your best to make it in for all the max lifts to get an idea where your numbers are at. This weekend, girls WOD, Saturday at 11am. Team WOD on Sunday at 11am. Olympic Lifting returns on Tuesday at 8pm. Mobility will be on Wednesday at 19.15. Thursday we will have our first yoga classes. These will be free for all members and will run at 6.15 and 18.15. We will be posting up a register, class size will be capped so get your name down quick. Parkour will resume shortly. Let us know if you would be happy to have it on weekends?

WOD A. HBBS 3x3 with 5s pause at bottom of each rep. B. 1RM FS C. 4x 1min double unders 30s plank sprint max kbs 32/24 1min rest Post total DU and kbs to comments.

WOD A. 7min emom 3-5 L or strict pullups 1-7 TTB B. 5x 3min AMRAP of: 3 power cleans 6 lateral jumps 9 press ups 2mins rest between AMRAPS Post total rounds to comments Well done to all who attended yesterday's classes.  Olympic Lifting is tough to teach and master but persevere and you will see a marked improvement in your speed and power in the gym and in any other sports you choose to do outside of CrossFit Glasgow.  The quality of the weightlifting is improving all the time so keep up the good work! Tonight at 19.15 we have mobility with Jonny, this costs just £3 per member and £5 for non-members.  It's really important we all keep on top of our mobility issues so make it along to this class and learn to how not only avoid injury but also improve performance! Next week we will be having a yoga class in place of some classes on Thursday and Olympic Lifting will also be returning on a Tuesday night.

WOD A. 1RM Split jerk B. 4min emom 3x snatch (65%) 4min emom 2x snatch (75%) 4min emom 1x snatch (85%) 4min emom 5x snatch (65%) Post 1RM to comments. Next week Olympic Lifting will be back on.  A week on Thursday will also be our first yoga session.  We will also see the return of Conditioning for Parkour.  Omercan has offered a chance to host a parkour day on a Sunday in place of the team WOD or on a Saturday.  It will feature an outdoor session and then possibly a small parkour wod at the end.  Who would be interested?  There is no set date yet we just would like to gauge interest so please post to comments. Those looking to enquire about membership, please use the email address provided ([email protected]) or text message as this is the best way for us to get back in touch with you once we have some free time. If you are in during WOD time, do the WOD.  Please be on time.  Miss the warm-up, do the next class.

WOD A. Max effort 500m row. B. 5x5 back squat C. 5 sets of banded sprints and 5 high box jumps 32/24" or higher Record time and weight.

WOD 25 burpees 10 to 1 Front squat 60/40kg Toes to bar Box jump 24/20" (with step down) then 25 burpees

Almost the weekend! Next week, Wednesday, there will be a mobility WOD on at 7.15pm. It costs just £3 per member and £5 for non-members. Well worth the money. If you are interested in attending please let a member of staff know. WOD A. In 3 attempts do as many strict pullups into kipping pullups as possible. B. In 3 attempts do as many dips as possible. Post total reps for both exercises. C. 9min AMRAP Ground to overhead 70/45kg -every 3mins do a block run, start with a block run.