WOD A. 5 rounds of: 20s max calorie row 10s rest - post total calories rowed B. 10mins of super fun Big thanks to all who attended the Fundamentals weekend, your attendance and feedback has been of huge help and we look forward to trying it again next month with a number of alterations.
WOD A. Farmers carry B. 3x max length lockout on rings 3x max reps ring dips 3x max reps ring press ups This weekend we are having a Fundamentals refresher on Saturday and Sunday. It will kick off at 2pm each day and we will be finished by about 6pm. There are only a few spaces left so if you wish to sign up please get in touch with a coach soon, it will cost just £10 per person and there will be some light refreshment at the end of the course as well as a feedback form. The weekend opening hours will be the same as usual: Saturday : 9.00 - 11.00 then girls WOD 11-12. Sunday : 9.30 - 13.00
WOD 20 RM high bar back squat This is week 3, add at least 1kg and give it your best shot! Tonight, 19.15, is mobility with Jonny Kilpatrick, for just £3 you can learn how to develop your range of motion, identify muscle tightness and optimise your performance at the gym.
WOD Emom for 20mins Clean, Hang clean and jerk Go heavy and challenge yourself Tonight there is no 19.15 class, instead we will have Ray Cavanagh of Weightlifting Scotland in to help everyone with their olympic lifts, cost is just £3 per head and session lasts an hour. Open to people of all ages and abilities. Thursday night at 19.15 is a mobility class, again just £3 per head, this class will teach you how to look after your body and improve your range of motion
WOD 3 rounds for time: 20 thrusters 40/30 10 pull ups Block run - For Rx+ 30 thrusters/15 pull ups, all sets must be unbroken, if you break a round then immediately do a block run. Only one block run per round. Tuesday 19.15 there is olympic lifting with Ray Cavanagh. Come in and work on your technique, learn from the best and increase those weightlifting totals for next year's Open! Thursday 19.15 is mobility. In each of these classes Jonny focuses on specific areas of the body and teaches all how to loosen, improve range of motion and maintain good muscle and joint health. Well worth a visit and a good social atmosphere. The gym is soon to have more Rogue wrist wraps in stock so please bear with us!
WOD 3-3-3 narrow grip bench 3-3-3 axel bar deadlift Tonight, 19.15 is Olympic Weightlifting class with Ray Cavanagh. Cost is just £3 per head to come in and learn from the head of Gladiator weightlifting club. Open to all members and non-members alike.
WOD 20min running clock evens - max wall climbs in 30s odds - max pull ups / chest to bars / bar MU in 30s Lowest scoring round for each movement is final score. Tuesday: 19.15 is Olympic weightlifting with Ray Cavanagh, this class costs just £3 and is proving hugely popular. It is open to people of all ages, you do not need to be a member and you do not need to be older than 18 to attend. Thursday: 19.15 is mobility with Jonny, helpful everyone, runners, CrossFitters, sports enthusiasts. It is designed to educate and increase performance, improve range of motion and make people more aware of mobility issues! Amazing to see how many attended the Team Linda event on Sunday. It was a great turnout and atmosphere, with over 33 athletes participating and a good feed afterwards at Adlib the day was truly a success! Well done!
The gym is closed today. All day. We are in the process of cleaning, repairing and reorganising the space to continue to provide one of the best training environments in Glasgow. We appreciate your understanding in this matter. For those still wanting to train our good friends at CrossFit East Kilbride have offered to host our members. Please enquire with them beforehand about parking. Check out their FaceBook page here
WOD Teams of 3: Block run relay 2 rounds of: 20 wallballs 20 box jumps then Block run relay 100 burpees (max of 5 at a time by each team mate) Please note: Thursday there is a mobility workout at 19.15, this class is designed to teach people how to deal with muscle soreness, range of motion issues and general physical maintenance. It is taught by a physiotherapist Jonny Kilpatrick and is only £3 per head! Not to be missed and open to all! Friday we are closed. If you are able then CrossFit East Kilbride have kindly opened their doors to our members! Please get in touch ASAP and organise parking, don't just rock up, however they are happy to host you all for your CF fix! Link here!
WOD A. bench press 3-3-3-3-3 B. tempo back squat 3 sets of 3-5 reps (3s descent, 1s pause, accelerate to standing) Go as heavy as possible whilst maintaining perfect form. Well done to all who attended yesterday's WOD! The 18.15 had 28 people! Fantastic attendance and not to worry, expansion is under way, watch this space. Please remember, there is no 19.15 WOD, weightlifting is on instead, just £3 per head. This Friday we are closed all day to service/clean the facility, this is a one-off and much needed to maintain all our kit for the high level of use it receives.