Workout of the Day A. 5RM hang power clean - this is week 2, try anf increase the weight by at least 1kg to last week. B. 50 front rack lunges 60/40 every 10 reps, drop the bar and do 10 wallballs This weekend is Fundamentals weekend.  Some spaces are still available, if you know anyone who wishes to join CFG then the time is now, these are normally sold out and it is the last one till January next year!

Workout of the Day A. 3x5 strict press - increase weight by 1 to 2 kg from 2 weeks ago. B. 100 banded face pulls C. emom 10mins 5 burpee box jumps into max shouler to oh 50/35kg Tonight there is no 19.15 WOD and mobility is on instead.  This weekend we have Fundamentals on.  Regular opening hours will operate.

Workout of the Day A. 25min time cap 2 rounds of: 1mile run for time rest 2mins max wallballs -3 breaks permitted but no longer than 20s each 20/14. Record reps. rest 2mins max unbroken kb swings (American) 24/16. Record reps. B. Hip mobility  

Workout of the Day A. 30 strict pull ups in as few sets as possible -each set you break take 2mins rest B. 3x8 pendlay row C. Every 3mins for 12mins 200m run max weight plate carry from door to rig max bar muscle ups/c2b up until 2.30 in 3rd minute.

Workout of the Day A. 5x5 back squat - this is week 3 - go heavier than last time by 2.5-5kg. B. 3 RFT block run 5 box jumps 30/24 3 deadlifts 120/85 Well done to all those who attended our StrongVolk competition!  It was a fantastic event and some sweet prizes were given away courtesy of Reebok. We are pleased to announce the roadworks on Bridge Street are finished due to the burst pipe. The week ahead has all the usual classes, olympic lifting on Tuesday night at 19.15 and mobility on Thursday at 19.15.  If you haven't been to these classes before, make an effort to get along.  You will learn so much and they cost just £3 each! This weekend is Fundamentals weekend.  It is the last one of 2013 and we look forward to introducing a lot more people to CrossFit and into the CFG family.  Weekend classes will resume as normal. The Paleo Spartans have less than 45 days till the end, keep up the good work! CrossFit Glasgow will have a Christmas night out on Friday 20th, more details to follow soon.

Workout of the Day Fran! 21-15-9 thrusters pull ups This is the last test of the Paleo Challenge half way point.  If you are yet to get your measurements done please get in touch ASAP.

Workout of the Day Bleep! Tonight there will be mobility on at 19.15 but if you need to do the bleep we can also accommodate you in the new facility next door. Mobility costs just £3 per person for the hour and the class is available to non-members for the same price. This Saturday we have our very own Strongperson event, it will not only be a day of competition but also a day of learning.  This event is sold out and will kick off at 11am for weigh in.

Workout of the Day In teams of two, with only one partner working at a time, complete three sets for max reps of: 2 Minutes of Rowing (for Calories) 2 Minutes of Thrusters (42.5/35kg) 2 Minutes of Kettlebell Swings (24/16 kg) 2 Minutes of Burpees 2 Minutes of Pull-Ups The gym will be closed after the lunchtime WODs.  It will re-open at 18.00 for the Halloween WOD which we hope to start around 18.30.

Workout of the Day 11min AMRAP Clean (full depth) Bar hop burpee Ladder the reps so: 1-1-2-2-3-3 is 1 round.  Then start back again with 1 clean, 1 burpee, 2 cleans, 2 burpees etc.  Complete as many rounds as possible in 11mins. Tonight there is no 19.15 class, Olympic Lifting is on instead.  £3 per person. Bleep test will be on Thursday. Fran will be on Friday. This Wednesday we have Halloween WOD from 18.00-20.00.  Please feel free to bring some food and drink to share.  Costumes are mandatory.