Workout of the Day A. 500m row for time B. Team (3-4) relay.  20min AMRAP. Plate carry 100/60 Row 200m

Workout of the Day A. 3 sets 3x wall climbs into 20 shoulder taps B. 24min alternating emom 1. 10 burpee box jump overs 2. 10 ring dips / 10 push ups 3. 15 double kb swings 32/24 Tonight there is no 19.15 class, weightlifting is on instead.  You do not need to be a member of CFG to participate in this class.  Class costs just £3 and all money goes to Colette Will. Thursday there is a WOD at 19.15 as well as a weightlifting class. Saturday - CrossFit Kids and Girls WOD are on at 11.15. Slipper Squats - the ultimate warm-up

Workout of the Day A. 1 RM axel bar deadlift B. 3x8 Sumo stiff-leg deadlift C. 10min AMRAP (in pairs) 20 wallballs max abmat sit ups This weekend we ran our final Fundamentals session for 2014!  Please make all new members feel welcome, be sure to introduce yourself and offer advice.  We look forward to 2015 but for now we will focus on the members we have and will continue to coach and introduce new movement to the best of our ability. There is a local competition being held at Dundee on Saturday 29th November, we have 3 teams entered, if you find yourself free then head along and show your support!  The event will take place at FFD CrossFit - click here for location Tuesday - 19.15 - there is no WOD.  Olympic weightlifting will take it's place.  This costs £3 per person and you do not need to be a member to attend.  These classes are geared towards people of all experience and ability levels and is taught by some of the best and brightest you athletes and coaches in Scotland. Thursday - 19.15 - we have another weightlifting class except this time the WOD will also run at the same time! Saturday - 11.15 - Girls WOD.  For the ladies only, gents please have the gym vacated by this time. Saturday - 11.15 - CrossFit Kids.  Ages 6 and up.  This costs £5 per person.  For more information and to book in please contact us at: kids@crossfitglasgow.com [...]

Workout of the Day A. Bench Press 3RM B. 3 rounds - 60s at each station: max strict pull-ups max seated kb press max burpees

Workout of the Day   Every 5mins for 20mins: 1 block run then 3 rounds of: 3 hang power clean 2 front squats   Scaling:  Do fewer or greater number of rounds of the barbell complex.  Lift lighter/heavier.  

Workout of the Day Diane 21-15-9 Deadlift (100/60kg) Handstand push-up

Workout of the Day This WOD was written by Karl Steadman of CrossFit 3D Remembrance WOD 18 Min AMRAP 11 Hang Power clean 35/25kg 11 Push Press 35/25kg 11 Pull-ups 11 Burpees Rest one full minute in silence at 11 mins we will remember them….

Workout of the Day A. 2RM front squat B. 3x20 (10 each leg) kb walking lunges (heavy) C. In pairs, 3 rounds of: block run 30x banded goodmornings As one runs the other does goodmornings, you can only swap once both are finished your station.  3 rounds each.   This weekend we will have CrossFit Kids on both Saturday and Sunday!  

Workout of the Day A. Strict press 3RM B. 3x max strict pull-ups C. 10min emom 5 burpees 10 thrusters 42.5/30kg   This weekend there is CrossFit Kids and Girls WOD on Saturday at 11.15. Fundamentals is next weekend so be sure to let any friends and family know who may be looking to join.  This will be the last Fundamentals intake for 2014 and spaces are limited!  That being said, if you are an existing member or used to be a member you are more than welcome to participate for a reduced rate, please get in touch with us to find out more. A big congratulations to Scott Cherry on achieving his first muscle-up the other day!  Hard work pays off!

Workout of the Day A. Power snatch - technique and for those more familiar then increase weight. B. 500m row for time @ 22spm or less 500m row for time @ 27spm or less 500m row for time @ 30+spm