Iain and Gavin spent this weekend at the CrossFit Football cert down in Northampton. As such, they have been unable to do the enquiries and admin from last week, so please be patient and we will try and catch up as soon as possible. If you have any pressing matters, please send another email.

A few things going on in the coming weeks. First of all Gavin and Iain will be away from Friday evening and through the weekend attending the CrossFit Football cert in Northampton. This means that the girls only WOD will not take place and the 10am WOD on Sunday is also cancelled for this week. The following week is the London Throwdown, WODs will run as normal however the gym will be shut on the Sunday. So no gym on Sunday 12th Feb. This whole week is going to be a 'black box' week meaning the programming will not feature on the website, we will post the WOD with scores at the end of each day. Remember to use the online booking system. You can book 2 weeks in advance but remember to cancel bookings as well if you can't attend so others can access the WODs. Olympic Lifting is on Tuesday 8pm, Parkour - Thursday 7pm and team WOD Sunday 11am. Please sign up to each on the board, it's important we all test ourselves and these classes have an awful lot to teach so make the effort to come along. So to repeat: Sat 4th - No girls WOD, just normal WODs at 9/10/11 Sun 5th - No 10am WOD Sun 12th - Gym closed

We know it's not you, however, we would like to remind members please do not block any 24hr access areas.  We have had word that other arch owners are struggling to access their premises due to people leaving their cars in front and heading into town.  We know this doesn't apply to you and the traffic wardens are becoming increasingly vicious. So I'd like to ask all the car owners, where do you park?  We will compile a list for other members and possibly put up a map showing nearby streets. We will also hit up the Council regarding parking permits.

As many of you are aware, the 3rd cycle of the 90 Day Paleo Challenge begins on Monday 9th January.  The cost of the challenge is £120 (£1.50).  After a holiday of excess and expense this challenge may be seen to be taking place at the best or the worst time.  Whatever your motivation for taking up the challenge each participant will receive support and advice, every day.  If you require menu plans, shopping lists and recipe ideas these are all available to you on the website that only you and your fellow Spartans have access to.  The seminar is also available, with notes, as a refresher. The volume of material, expertise and support at your disposal is second-to-none.  The measurements are thorough and track a wide variety of results.  You will build muscle, sleep better, drop body fat and WOD faster.  This may start off as a 90 day challenge but it will change the way you approach food for long time after.  If you are in doubt, get in touch with Iain or Gavin, don't miss the chance as there is not another scheduled to take place and with Gavin needing to go on placement in July, it looks like the next may not be scheduled until 2013! Hope to see you all on Saturday.   -CFG

On January the 9th the second round of the Paleo Challenge will take place at CrossFit Glasgow.  Already a lot of interest has been shown so in order to make the whole thing run as smoothly as possible here is some information on what the challenge entails. The challenge begins with a 1 hour seminar which explains what it is, how it works and some of the science behind the diet.  Everyone is also required to do 3 physical tests (Fran, CrossFit Total, Bleep Test) as well as get a series of baseline measurements.  The data will be your own and only with your express permission will we share it online to promote future challenges.  We also offer photos as well.  These physical tests and measurements are revisted on day 45 and day 90 to track progress. Upon sign-up you will also get access to our site Paleospartan.com which has weekly menu plans, shopping lists, recipes and guidelines.  The challenge is more than just a diet - we take sleep, training and supplementation into consideration as well.  Nothing is left to chance and we take every person's individual circumstances into consideration.  The diet is not designed just for weight loss, it is geared at improving athletic performance, reducing stress, improving sleep patterns and educating people to a happier, healthier lifestyle.  We will also host a number of social events just for the Paleo Spartans and upon completion you will receive a sweet t-shirt and bragging rights to your mates and other [...]