WOD A. heaviest yoke walk (14m) B. 'Helen' 3 rounds for time: 1x block run (rig to rig) 21x kb swings 24/16kg 12x pull ups Tonight at 8pm is Olympic Weightlifting, this class is open to members and non-members alike and is for people of all skill levels and age groups.  If you need to work on your technique, make it in, it may be later than normal classes but the coaches are many and experienced, you will improve quickly under their guidance. Next monday (10th of September) we will be starting our new Paleo Challenge!  If you are interested in taking part please get in touch with a member of staff so we can add you to a list.  This applies to everyone as a list is being made from tomorrow.  There will be a seminar that all must attend on Sunday 9th at 1pm.  More information will follow shortly.

WOD A. 3x 10rep max back squat B. 150 OH walking lunges 20/15 for time. Every time you drop the plate from OH do 5x burpees. Gavin and Iain have just completed their CrossFit Kids qualification!  We are currently in the process of affiliating to CrossFit Kids and will be looking to start CrossFit Glasgow's first CrossFit Kids program.  If you have any children aged 4+ and are looking to get them involved then watch this space.  We will be making a new page, complete with registration process shortly. Next week the Paleo Challenge will restart.  If you are interested please get in touch at info@crossfitglasgow.com Olympic Lifting is on this Tuesday at 8pm.

This is it... last day and last chance to get a score in for the Four Nations competition (link here) WOD 3: “Nannie” For time 50 Double Unders 15 Overhead squats 40 Double Unders 15 Overhead squats 30 Double Unders 15 Overhead squats 20 Double Unders 15 Overhead squats 10 Double Unders 15 Overhead squats Score is time to complete the WOD with fastest time wins Weight Men’s RX = 42.5kg Women’s RX = 30kg Master’s Men = 35kg Master’s Women = 25kg Double Under scale = 3 xs singles

WOD A. 1RM Clean and Jerk B. For time: 30 clean and jerks @70-80% of A

WOD A. 3min AMRAP 20 burpees 20 kb swings B. 3mins to run round the block then rest remainder C. 3min AMRAP 20 wallballs 20 HR press ups D. 3mins to run round the block then rest remainder Then repeat with A. and C. increased to 6mins.  Post total reps on each station to comments.  

WOD 2min AMRAP Beg: 250/200m row then max back squats @50/35kg Int: 300/250m row then max back squats @75/50kg Adv: 350/300m row then max back squats @100/65kg Rest 2-3mins. 4 rounds. Post total back squats. This week the gym is open regular hours. There is no Olympic lifting on Tuesday night. This Saturday (1st September @11AM) instead of the Girls WOD we will be hosting a specialised skill class in hand balancing, handstand and handstand walks.  This class will be taken by Omercan Cirit of Glasgow Parkour it will be free of charge and I urge all of you to try and make it along.  Co-ordination, balance and flexibility are all important components of fitness and this is a chance to really focus on those attributes over the strength, speed, power stuff we see more often.

WOD Four-Nations WOD 4: “Grip strength” In 6 minutes get as far up the ladder of Deadlifts Toes2bar Score is number of reps completed. Ladder to be completed as 1 Deadlift 1 T2B, 2 Deadlifts 2 T2B, 3 Deadlifts 3 T2B etc until time runs out. Weight Men’s RX = 100kg Women’s RX = 70kg

WOD For time: 21-15-9 deadlifts 70/45kg hang clean 70/45kg Between each exercise do a block run

WOD Tabata: 30s work / 15s rest of the following: kb swings 32/24 box jumps 24/20 sit ups wallballs 20/14 (10' target for all) Complete 4 rounds of one exercise before moving on to the next.  Complete 2 full cycles. Post lowest scoring rounds of each exercise (on both cycles) to comments. Spaces are running out fast for our weekend of weightlifting with Jonny and Helzy of CrossFit NorthernIreland, more details of the event can be found here.  If you wish to sign up either use the PayPal link to the right or see a member of staff and be added to the gym list.  First come, first served!

WOD A. Power Snatch - drills/practice. 4 singles at each weight and progress up, focus on technique. B. 12min AMRAP 30 double unders 15 power snatch 40/25kg Tonight is Olympic Lifting with Ray Cavanagh of Gladgiator Weightlifting Club.  These sessions are perfect for those struggling to come to terms with the technicality of the snatch and clean and jerk.  You will be drilled and given insight as to your common faults when performing the lifts. We will also be having a olympic lifting weekend with Helen and Jonny of CrossFit Northern Ireland.  They have been involved with CrossFit for a long time and have taught the speed/power lifts to CrossFitters of all ability levels for many years.  A weekend of concentrated focus is sure to bring on your lifts a long way. Sharon, the Massage Therapist here at Reebok Crossfit Glasgow  is available for you & your treatments every Wednesday & Friday. She is always around CFG so feel free to ask her any questions about Massage and Treatments as she is always happy to help. Let us unleash your full potential to be great CFG Athlete and let the Massage Begin. She has new Massage Prices, Treatments & Block Bookings with Free Consultation now available at CFG. Contact Sharon on 07580-459-243 or by e-mail sharonmoran10@gmail.com to discuss Treatments & Prices.