Workout of the Day emom 5mins 4 cleans increase the weight then emom 5mins 2 hang cleans increase the weight again and emom 5mins 2 cleans Tonight there is no 19.15 WOD, mobility is on instead.  This class is a must to all of those who have niggles pains or flexibility issues preventing depth in squats or causing form issues with deadlifts.  Just £3 per person. As many of you know, we have expanded our facility!  The new gym will be opening soon, please bear with us as we work to get it WOD-ready! Monday is a local holiday, we will be operating on limited working hours, we will be open from 9-13.00.  We will operate on an open gym format, a WOD will be written but not formally taught, a coach will be present to help with form and questions. October 5th we are pleased to announce that we will be hosting the Worlds Strongest Woman u75kg and the u63kg open.  A lot of our girls will be lifting in this competition, it's free to spectate so do you best to make it along and show your support. October 6th we will be closed as we will be hosting our second seminar, Mobility with Kelly Starrett.

Workout of the Day 2min stations with 1 min rest between each A. 350m row / burpees B. 30 wallballs / abmat sit ups C. 20 TTB / kb taters D. block run / air squats

Workout of the Day A. strict press 3x5 - between each set do max weighted, strict or negative pull ups B. Tabata kbs press ups

Workout of the Day For time Block run 15-12-9-6-3 Deadlift 100/65 Burpee box jump over 24/20" then Block run A fantastic weekend at CFG!  First of all we were lucky enough to host the Strongman seminar with Rob Orlando on Saturday as well as a Friday night social.  The social had a fantastic atmosphere and everyone got to work in with Rob on the 1RM thruster, wall ball and atlas stone and deadlift and burpee workouts. Well done to Elise and William over the weekend at the Western Districts!  Also well done to Paul and Shona who took their level 1 over the weekend! Sunday we hosted 3 teams from CrossFit Ayr and judged their athletes as they did the Wolf Pack Dominance  series workout then coached the Four Nations Scotland Squad. Expect some big changes at CFG in the very near future, we will have a second archway very soon, it will be time again to take up hammers, brushes and saws and start to create a second space as good as the first. Tuesday night - Olympic lifting is on in place of the 19.15 WOD. £3 per person. Thursday night - mobility is on in place of the 19.15 WOD. £3 per person.

Workout of the Day 30s back squat 30s restrest 30s max kcal row 30s rest 30s max 10m shutttle Today the gym is closed from 14.15 onwards. We will re-open at 6pn when Rob Orlando hosts a social event. Everyone is welcome and food and drinks are available.

Workout of the Day For time 21-15-9-15-21 wallballs 9-6-3-6-9 deadlifts 70/100

We are operating on limited opening hours this week, please read the information below Workout of the Day A. Emom for 20mins Odd- 20 swings Even- 1 Turkish get up with each arm Tonight there is no 19.15 WOD, instead it will be a Olympic lifting class with Ray and Colette.  It costs just £3 per person and will cover two of the most technical lifts in CrossFit, you will be learning from the best in Scotland for just £3 this is a bargain.  Get along and improve yourself! Thursday there is no 19.15 WOD, mobility will be on with our resident physio Jonny Kilpatrick of Physio Effect.  For £3 you will be taught how to improve your range of motion, take care of any muscle tightness and familiarise yourself with your pain cave.  These classes are important for any regular CrossFitter or sportsman and a must for those new to exercise.  Take care of yourself! Friday night - there will be no WODs!  From 18.00-20.00 we will be having a social gathering, expect workouts, food and beer.  There will be a small charge on the door to cover cost of supplies, Rob Orlando will be in attendance so come in and meet the man.  It costs $20, yes Al, $20.  That's about £13 real money.  This is geared towards people of all abilities so please don't think you need to be 'strong' to attend! Saturday we are closed.  We are hosting the Strongman seminar.  Sorry for any inconvenience caused.

Workout of the Day 2min AMRAP 5s banded sprint max front squats 5 rounds The weight for the front squat should be around bodyweight, scale accordingly. This weekend we have the Strongman seminar with Rob Orlando, there is just one space remaining for this course so please sign up quickly to avoid disappointment.  We will be closed all day Saturday to accommodate the course.  Apologies for any inconvenience. Friday we will be having a strongman social, WODs with Rob Orlando, food and drinks will be available from 18.00-20.00.  It will cost just $20 on the door to cover cost of food and drink.  This means we will need to close the gym after the lunchtime WODs.

Workout of the Day Paleo Challenge 5th Cycle Initial Test Week Fran For time 21-15-9 Thrusters 42.5/30 Pull-ups This is the final workout of the initial test week, go hard, this is a sprint.  Make sure you keep detailed notes if you scaled and smash your old performance in 45 days time!  If you are on the Paleo Challenge and have not been measured yet, get in touch with a coach ASAP.

Workout of the Day In pairs complete 8 rounds alternating  (4 each) as fast as possible: Workout A 250m row 25 russian swings 40/28 Workout B 20 wallballs 10 axle bar cleans 70/50 Tonight there is no 19.15 WOD and mobility is on instead.  Just £3 per person. We are closed on the evening of Friday 20th and all day Saturday 21st for Rob Orlando's Strongman Seminar and Social event.  If you wish to come along and meet the man and do a WOD on the Friday evening you are more than welcome, there will be a small entrance fee to pay for the food and beverages.  This is the first seminar CrossFit Glasgow has ever hosted, it's the first time Rob has come to Scotland and it's sure to be a lot of fun, let's get a crowd of people down and educate Rob with the Sacred Grape. Feedback For Rob Orlando's Strongman Seminar, Toronto ON.     I will admit, I had no intension of attending a Strongman Seminar!  The day before, my coach, Paul MacIntrye, worked some kind of Jedi magic trick on me, and it was done.  Coming from a close knit Cf box, I should have had more faith in the community at large, but I was stuck in... this is strongman, and I am a 45 year old, mother of three, who often gives up before the time cap in a wod!.     Now, I am one of the people who can say... life [...]