WOD A. emom 10 mins power clean 2x hang power clean B. For time: 10 to 1, 1 to 10 alternating ladder Tuck jumps Toes to bar - every 5mins do a block run, start with a block run. Fantastic turnout yesterday, 83 members across 8 WODs for our first strength Monday! I took photos of the scoreboard but we plan on putting up a tracking board in the gym soon so please remember what you lifted, write it down and beat it or at least match it next Monday!
WOD A. 3x5 back squat 3x5 strict press 1x5 deadlift Take your time to warm up for these lifts however once you start a working set the following sets must be completed at the same weight. For the deadlift, warm up, then one go. B. 7min AMRAP 10 kb lunges with pass through 24/16 10 hand release press ups This marks the beginning of a new weekly programming feature. A dedicated strength day. We want everyone to write their name and the weights they move each week so we can track progress. This will go on for 8 weeks at least. Movement standards will be strict, especially on squat depth, and form will be key. We won't accept any rounded backs when you pull. For some it may require starting at a lighter weight but at the end of the day it will only improve your form, flexibility and stabilisation during future workouts! Please make an effort to attend these days, most of the exercises we program can be broken down to a combination of a squat, press, deadlift or clean. This is a chance to track your progress and assist your movement in all the other WODs. No mobility, olympic lifting, fundamentals classes this week. Updates of these services will follow shortly.
The Fundamentals course is set to recommence on the 14th of January. A link to the new timetable can be found here. It will comprise of 5 classes and costs £35. Please note: we require every member to pass an assessment or the Fundamentals before they can become a member. It is not enough that you understand these movements, you must also display a level of competence executing them. This, you will be taught in each of the 1 hour classes by our coaches. CFG staff are also offering one to one sessions dedicated to any one of these skills for just £25 a time. This offer extends to current members as well as new. If you have never seen what goes on at CrossFit Glasgow have a look at the video below courtesy of Mat and Anna Kowalski - thanks to you both for photography at every event!
Final day of limited opening hours! We are open from 06.15 to 1.30 today. Same format, open gym. There will be a workout written on the board for those lacking ideas but otherwise squat, power clean and do some tech!
Just a quick reminder that the gym is open for use today between 1 and 8. It's open gym so rock up any time and do a workout/work on some tech of your choosing. Regular classes start up again on Monday 7th!
Happy new year from CFG! The gym is still operating on limited hours for the rest of this week so be sure to check the times to the right. We will be operating an 'open gym' for the rest of this week (Thursday onwards) in order to give us time to complete the work that is going on. If any of you love to tile or plaster, let us know, as for all the offers for painting, you time will come (end of Jan). We really appreciate your patience during these necessary changes and we hope that you'll enjoy the new look facility and the exciting possibilities it gives us for programming. From Monday 7th we hope to be back to regular working hours. There is no mobility. No Olympic lifting. On the weekend there will be a girls WOD at 11 on Saturday that will tackle problem lifts and pullup and muscle up progressions and Sunday there will be a hero WOD written up for you all to have a go at between 10 and 1. Fundamentals starts up on Monday 14th. There will be a few changes, the presses and deadlifts class will be merged and we are cutting it down to 2 classes per day, Monday to Thursday. 06.15 and 17.30. A timetable will be posted shortly. The next cycle of the paleo challenge has been delayed until after the refurb as we'll require the floor space and rig for testing. Please register your interest in cycle [...]
Open gym 9-12 There is no girls WOD, just come in and work on technique and strength! A coach will be present during these hours to offer advice and help check form.
Gym opening hours 06.15-14.00 Good to see so many people show up today! There will be a WOD posted for all of those looking for something structured to do and a coach will be present during typical WOD hours to lend a hand. If you have other things you wish to get on with please do so when it is not too busy and be wary of others.
We are open for limited hours today! 13.15 to 20.15 Coaches will be present during typical class hours and a WOD will be written on the board however if it is quiet we will let it be more of an open gym for those that need to catch up with their strength training. Please steer clear of any building that is going on in the gym. That means don't try and use piled wood/rubble for box jumps or do burpees under a chop saw!
Merry Christmas everyone! Hope you all have a fantastic day and we look forward to seeing you again soon. Eat, drink and indulge, we will be back squatting again soon! Iain, Gavin and Isla.