Workout of the Day In teams, for time: 16,14,12,10,8,6,4,2 reps Kcal Ski DB Snatch Air Squats Box Jumps Information Weightlifting is on this Tuesday and Thursday at 19:30 and Saturday at 08:00 Preschool (10:30), Kids and Teens (11:15) are on this Saturday Team WOD is on this Saturday at 11:15 Flexibility with Khi is on this Sunday at 10:00

Today we will be closing at 13:30 due to the public holiday.  Please check below for other rota changes. Workout of the Day 'Isabel' For time: 30 snatches @62/43kg Information We are operating a half day this Monday on account of the holiday so we’ll be closing at 13:30. Apologies for any inconvenience. Weightlifting is on this Tuesday and Thursday at 19:30 and Saturday at 08:00 Preschool (10:30), Kids and Teens (11:15) are on this Saturday Team WOD is on this Saturday at 11:15 Flexibility with Khi is on this Sunday at 10:00

20 Minute Cap: 30x calorie row 30x hang squat cleans 60/40kg 30x press ups 30x power cleans 60/40kg 30x shoulder to overhead 60/40kg 30x pull ups Information Weightlifting classes will run in Arch 2 at 19:30 on Thursday evening The preschool class from the weekend was a huge success and we will be rolling out a permanent class from the 21st of this month contact kids@crossfitglasgow.com to get booked in The Team WOD at 11:15 on Saturday was a similar success with 26 people turning out for it. This will be a permanent feature now - all are welcome Flexibility with Khi will be on as usual on Sunday at 10:00

Please note classes will only run between 06:15 and 13:15 due to the public holiday.  All people must be out the gym by 14:00. Regular operating hours will resume on Tuesday. Workout of the Day In pairs, 15min AMRAP 5 power cleans 10 burpees 15 air squats Alternate athlete with each exercise Tuesday, Thursday and Saturday CFG will be having weightlifting classes ran by Colette.  These classes cost just £3 a time and are available to members and non-members alike.  There is no minimum standard to attend and programs are available to more advanced lifters.  These run at 19:30 during the week and 10:00 on Saturday. Saturday there is CrossFit Kids at 11.15 as well as a Girls WOD ran by Jen Berg.  The girls WOD will feature progressive strength work, sweet tricep exercises and a team workout. Sunday is flexibility with Khi, mobility is important to maintain joint health, improve technical ability and manage DOMs from training.  It starts at 10am. Hope you all enjoyed the weekend and got a chance to watch the Meridian Regionals.  We have the tees from Reebok and will start distributing them from tomorrow. CFG will be heavily involved in the Scottish Throwdown again this year, please show your support and sign up and give it a go or if you want to volunteer for the day let us know, we could use the help.  

Workout of the Day A. 3 sets of 60s Max GTOH @60/45kg. Rest 90s between attempts B. 5RFT 15 wallballs 20/14lbs 15 power cleans 50/35kg Thursday and Sunday there is weightlifting with Colette Will at 19:30 and 10:00 respectively. CrossFit Kids and a girls only workout are scheduled for Saturday at 11:15. Khi's flexibility class is on Sunday at 10:00 and is the perfect way to prepare yourself for the week ahead as well as reaching movement standards for the Open. As for the CrossFit Games Open... sign up.  Support your box, support your friends and surpass your expectations

Workout of the Day 5 RFT 400m run 15 burpees to plate 20 box jumps 25 wallballs 20/14lbs to 10' line Tomight from 18:30 we are kicking off the Halloween WOD and festivities. Dress up, throw down, have a beer with some awesome people – easy day.  There will be no WODs in either arch for the evening.

Workout of the Day In pairs, for time: 7 HSPU 7 deadlifts 7 OTBB 20/15kcal row 12 RFT One completes a whole round before the other goes. CrossFit Kids is on this weekend at 11:15 with a Halloween theme! Sunday 10:00 there is flexibility with Khi.

Workout of the Day In pairs (or 3's max) 30min AMRAP Paired 400m run 30 thrusters 35/25 15 toes to bar or scale to knees to elbows or knee raises. - The thrusters and TTB reps can be shared as a team but the block runs must be done together. Saturday: Weightlifting is on at 10:15 CrossFit Kids is on at 11:15 Girls WOD is on at 11:15 Sunday: Flexibility is on at 10:00.  This will be the beginning of a 3 week block focussing on the legs.

A. 3RM wide grip bench press B. 3x 15 skull crushers C. 3x max ring dips or 5x5 negative ring dips D. in teams (2+) : 10min max distance ski. Switch as you wish