Paleo Challenge 5th Cycle Initial Test Week Beep Test 20m beep test. This test is probably the least consistent due to people giving up long before they physically can't go on. Maintain your focus, make those beeps and keep your turns tight. We want everyone to give this their best shot in order to show a fair progression over the 90 days. Thursday 19.15 is mobility with Jonny, its £3 per person and anyone can attend, you do not need to be a member. This weekend is Fundamentals weekend, it will run from 13.00 - 17.00 on Saturday and 13.00 - 15.30 on the Sunday. Please come a few minutes early on the Saturday to fill out your health form. We look forward to meeting you! Saturday 11AM is Girls WOD. No guys allowed. Friday the 20th there will be no evening WODs, we will be hosting a Strongman Social event with Rob orlando from 6pm-8pm. All are welcome and a small fee will be taken to help cover the cost of food and beverages. Saturday 21st we are closed all day due to the Strongman seminar. Apologies in advance for any inconvenience caused.

Workout of the Day A. Kettlebell technique Swings Rack position Clean Press Snatch B. Every 2mins for 20mins complete the following: 20 swings 5 burpees 10 snatches (5x L+R) 10 presses (5x L+R) 20 swings Today's classes will be taught by Craig Lowe, he is highly qualified in kettlebell instructor so people of all experience levels are sure to learn something about their movement.  He will be teaching with CrossFit in mind, so movements that suit the speed and high power output unique to CrossFit will be taught.

Workout of the Day Paleo Challenge 5th Cycle Initial Test Week CF Total 1RM strict press 1RM back squat 1RM deadlift This marks the beginning of the 5th Paleo Challenge!  You should all have your larders in order and meals should be planned.  Remember to track all your scores and send them in to Gavin and book in to get your measurements taken.  Please be proactive, the more you put in the more you will get out of this challenge! We are going to be producing the official Scotland squad tee shirts for the upcoming 4 Nations competition in  Manchester on the 5th of October. They will be printed on American Apparel tees (same as Rogue Fitness) and will cost £20 each with all profits going to support the Scottish athletes representing their country and the Scottish CrossFit community at large. If you want one, either e-mail your size to gavin@crossfitglasgow.com or do the same via the Facebook group. Well done to all of those who attended their Level 1 over the weekend, Craig, Nisha, Laura and Deggers! Tuesday 19.15 we have Olympic lifting and Thursday we have mobility.  These classes are available to anyone who's interested and costs just £3 per person. This weekend is Fundamentals weekend!  We look forward to meeting you all!

Workout of the Day In pairs 2mins max bench press @75% BW or scale otherwise 2mins max plate carry 100kg 2mins max kb swings 40/28 2 rounds

Workout of the Day A. Cleans 2-2-2-2-1-1-1 B. Back squat 5-5-5 Tonight, 19.15 : mobility with Jonny Kilpatrick.  Class costs just £3 per head and is available to non-members for the same price. From Monday the 90 day paleo challenge begins!  Use this weekend to prepare and be in the best position possible from day 1. September 21st we are hosting the Strongman Seminar with Rob Orlando, there are still a few places left, we would love to sell out our first ever seminar so tell anyone you think may be interested in coming along!  Also the evening before, 20th, we will be having a social night with Rob in the gym, expect to WOD as well as enjoy some beverages and food.  This will cost a little bit of money but only to cover the food and drink for hosting the event. October 5th CrossFit Glasgow will be hosting the U67 and U75 Worlds Strongest Woman competition, mark this date in your calendar, some of our girls are taking part and this even will be free to spectators! SAM BRIGGS from Granada Reports on Vimeo.

Workout of the Day 50 thrusters for time 50/35kg - 10 min time cap - mins 0-5 do 1 burpee every 30s - mins 5-10 do 7 burpees every 60s

Workout of the Day emom 20mins odds - 10 mountain climbers evens - 3-5 push jerks (from floor) Scale weight and reps as required. Remember, tonight there is no 19.15 workout, we will be having Olympic lifting on with Ray and Colette in it's place.  £3 per head.

Workout of the Day 2min AMRAP 500/450m row max wall balls 2min rest 3 rounds 2min AMRAP 200m run max pull ups 2min rest 3 rounds The 90 Day Paleo Challenge begins a week today!  Thanks to all who attended the seminar and we look forward to seeing the big gains ahead! As you know, we are hosting the Strongman seminar on September 21st.  It is not far away and will be hosted by RobO himself.  There are very few spaces left so get booked on!  We will also be hosting a social night on the Friday before.  This will cost just $20 which will go towards food and drinks.  Link can be found here Remember for those looking to attend the seminar and looking for information we have created a page just for travellers on the right hand bar or click here   Tuesday - 19.15 - Olympic lifting - there is no WOD at this time.  At a cost of just £3 per head this is a class that shouldn't be missed.  You will be taught by one of the heads of Weightlifting Scotland and Senior British Champion Colette Will! Thursday - 19.15 - Mobility - there is no WOD at this time.  Again, just £3 per person, our resident physio Jonny Kilpatrick of Physio Effect will be teaching you how to maintain your joint health and improve your range of motion.  Open to members and non this class is a great learning experience and fun atmosphere.

Workout of the day 1 rep max back squat This is the end of the 20 rep max progression. There is no 19.15 WOD, instead Jonny will be hosting mobility.

Workout of the Day 4 rounds for time 8 burpee box jumps 12 thrusters 25/ 40 16 ab mat sit ups Start with a block sprint and go on one every 3 mins This Thursday at 19.15 there will be WOD class and mobility will be on instead.  Open to non-members and members for just £3 per head this should not be missed. This Saturday 13.00, we will be having the Paleo Challenge Seminar.  It will cost just £25 per person and is set to last about 2 hours.  If you are planning on attending or giving the 90 Day Challenge a go please notify a member of staff.  This is the first time we have had the challenge this year, it should not be missed!