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 "Bring a Friend Friday" In Teams of 3: 2RFT 1500m Row 75x Wall Ball Shots 20/14lbs 45x Deadlifts 100/65k Share the work evenly and scale as required Information Weightlifting is on tomorrow at 1000. This is an additional class laid on by Colette to develop mastery of the Olympic lifts. It costs £3 per session and is open to both members and non members of CFG alike. It does not count as a normal member class – if you attend on a 3x per week basis and attend one of these sessions, you have not lost a WOD. Girls WOD will be on this Saturday at the same time as Kids (11.15) Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Seminars CrossFit Glasgow are proud hosts of the CrossFit Gymnastics Level 1 seminar this June 25th and 26th. This seminar is widely regarded as one of the best available. It allows both athletes and coaches to develop a powerful set of tools to scale and progress some of CrossFit’s most challenging movements. You do not need to hold a Level 1 Trainer Certificate to attend and you certainly don’t require one to benefit from the expert tuition of world-renowned gymnastics coaches. There is no pre-requisite knowledge or ability level required to benefit from this rare opportunity. Get Involved. The Gymnastics Trainer Course teaches participants: Basic [...]

Workout of the Day AMRAP20 5x C2B 10x Ring Dips 15x OHS Information Weightlifting is on tomorrow at 1930. This is an additional class laid on by Colette to develop mastery of the Olympic lifts. It costs £3 per session and is open to both members and non members of CFG alike. It does not count as a normal member class – if you attend on a 3x per week basis and attend one of these sessions, you have not lost a WOD. Girls WOD will be on this Saturday at the same time as Kids (11.15) Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Seminars CrossFit Glasgow are proud hosts of the CrossFit Gymnastics Level 1 seminar this June 25th and 26th. This seminar is widely regarded as one of the best available. It allows both athletes and coaches to develop a powerful set of tools to scale and progress some of CrossFit’s most challenging movements. You do not need to hold a Level 1 Trainer Certificate to attend and you certainly don’t require one to benefit from the expert tuition of world-renowned gymnastics coaches. There is no pre-requisite knowledge or ability level required to benefit from this rare opportunity. Get Involved. The Gymnastics Trainer Course teaches participants: Basic strength – development for disadvantaged leverage and basic prowess in gymnastics movements. Parallette work – handstands, L-sits, stretching, handstand [...]

Workout of the Day In Teams: Conga Style AMRAP20 Row 300m Max 15' rope climbs* *All athletes who have completed the row may contribute to the rope climbs until such a time as they are due to rotate back to the rower. For scoring purposes, both metres accrued and ascents completed will be counted. The rope climbs cannot be attempted by an athlete until they have completed the 300m row. In this way, athlete 1 will be climbing solo until athlete 2 completes the row. Once athlete 2 completes the row they can assist with rope climbs, alternating turns with athlete 1 until such a time as athlete 3 finishes the row. At this point athlete 3 may assist with the climbs and so forth until all athletes have completed the row. At this time, athlete 1 must rotate back to the rower and begin the cycle anew. WEAR LONG SOCKS Information Weightlifting is on tomorrow at 1930. This is an additional class laid on by Colette to develop mastery of the Olympic lifts. It costs £3 per session and is open to both members and non members of CFG alike. It does not count as a normal member class – if you attend on a 3x per week basis and attend one of these sessions, you have not lost a WOD. Girls WOD will be on this Saturday at the same time as Kids (11.15) Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for [...]

Workout of the Day In Pairs: 6 rounds for time of: Run 400 meters (together) 25 reverse hyperextensions (each) 25 sit-ups (each) Information Weightlifting is on tonight at 1930. This is an additional class laid on by Colette to develop mastery of the Olympic lifts. It costs £3 per session and is open to both members and non members of CFG alike. It does not count as a normal member class – if you attend on a 3x per week basis and attend one of these sessions, you have not lost a WOD. Girls WOD will be on this Saturday at the same time as Kids (11.15) Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Seminars CrossFit Glasgow are proud hosts of the CrossFit Gymnastics Level 1 seminar this June 25th and 26th. This seminar is widely regarded as one of the best available. It allows both athletes and coaches to develop a powerful set of tools to scale and progress some of CrossFit’s most challenging movements. You do not need to hold a Level 1 Trainer Certificate to attend and you certainly don’t require one to benefit from the expert tuition of world-renowned gymnastics coaches. There is no pre-requisite knowledge or ability level required to benefit from this rare opportunity. Get Involved. The Gymnastics Trainer Course teaches participants: Basic strength – development for disadvantaged leverage and basic prowess in gymnastics movements. Parallette work – handstands, L-sits, stretching, handstand [...]

Workout of the Day For time: 104 wall-ball shots 20/14lbs 52 pull-ups Rest 1 minute Then, 4RFT: 28 one-legged squats, alternating 15 power cleans 50/35kg Couplet 1 should be completed in 6 minutes Couplet 2 should be completed in 10 minutes Information Weightlifting is on tomorrow at 1930. This is an additional class laid on by Colette to develop mastery of the Olympic lifts. It costs £3 per session and is open to both members and non members of CFG alike. It does not count as a normal member class – if you attend on a 3x per week basis and attend one of these sessions, you have not lost a WOD. Girls WOD will be on this Saturday at the same time as Kids (11.15) Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Seminars CrossFit Glasgow are proud hosts of the CrossFit Gymnastics Level 1 seminar this June. This seminar is widely regarded as one of the best available. It allows both athletes and coaches to develop a powerful set of tools to scale and progress some of CrossFit’s most challenging movements. You do not need to hold a Level 1 Trainer Certificate to attend and you certainly don’t require one to benefit from the expert tuition of world-renowned gymnastics coaches. There is no pre-requisite knowledge or ability level required to benefit from this rare opportunity. Get Involved. The Gymnastics Trainer Course teaches participants: Basic strength [...]

Workout of the Day Don't Bring A Friend Friday  "The Triple 3" For Time: Row 3km 300 Double Unders 3 Mile Run (Scaling options are available) We will set this off in 15 minute heats (if you are unable to complete a 3km row within 15 minutes you should be following one of the scaled options) beginning at 0600 sharp. Please arrive on time and if you require to leave early to be at work, please make yourself known to the trainer so that you can be allocated an earlier heat. Please bring your own ropes if you have them. Competitors joining the A1 class: please accept that there may be a wait as we prioritise equipment for the A1 athletes. The 3 mile run will extend from the box, across the 'Squiggly Bridge' hang left at the Casino Run straight until the 'Squinty Bridge' hugging the waterfront as much as possible, across the bridge, touch the lamppost then double back to CFG for glory. Time will be called when you cross the cone line at the box. If it rains, that's OK: I'm assured that skin is waterproof. Rain in Glasgow is like sun in Carson. Information Weightlifting is on this Saturday at 1000. This is an additional class laid on by Colette to develop mastery of the Olympic lifts. It costs £3 per session and is open to both members and non members of CFG alike. It does not count as a normal member class – if you attend on a 3x per week [...]

Workout of the Day Snatch 1-1-1-1-1-1-1 Information Weightlifting is on tonight at 1930. This is an additional class laid on by Colette to develop mastery of the Olympic lifts. It costs £3 per session and is open to both members and non members of CFG alike. It does not count as a normal member class – if you attend on a 3x per week basis and attend one of these sessions, you have not lost a WOD. Girls WOD will be on this Saturday at the same time as Kids Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Seminars CrossFit Glasgow are proud hosts of the CrossFit Gymnastics Level 1 seminar this June. This seminar is widely regarded as one of the best available. It allows both athletes and coaches to develop a powerful set of tools to scale and progress some of CrossFit’s most challenging movements. You do not need to hold a Level 1 Trainer Certificate to attend and you certainly don’t require one to benefit from the expert tuition of world-renowned gymnastics coaches. There is no pre-requisite knowledge or ability level required to benefit from this rare opportunity. Get Involved. The Gymnastics Trainer Course teaches participants: Basic strength – development for disadvantaged leverage and basic prowess in gymnastics movements. Parallette work – handstands, L-sits, stretching, handstand push-ups, range-of-motion/extended-range-of-motion training. Rings variations – core-training exercises, support work, proper hand placement, L-sits, iron-cross [...]

Workout of the Day 1 minute of hang squat cleans 20kg 1 minute of burpees 1 minute of toes-to-bar 2 minutes of hang squat cleans 20kg 2 minutes of burpees 2 minutes of toes-to-bars 1 minute of hang squat cleans 20kg 1 minute of burpees 1 minute of toes-to-bar Score total reps completed Information Weightlifting is on tomorrow night at 1930. This is an additional class laid on by Colette to develop mastery of the Olympic lifts. It costs £3 per session and is open to both members and non members of CFG alike. It does not count as a normal member class - if you attend on a 3x per week basis and attend one of these sessions, you have not lost a WOD. Girls WOD will be on this Saturday Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Seminars CrossFit Glasgow are proud hosts of the CrossFit Gymnastics Level 1 seminar this June. This seminar is widely regarded as one of the best available. It allows both athletes and coaches to develop a powerful set of tools to scale and progress some of CrossFit’s most challenging movements. You do not need to hold a Level 1 Trainer Certificate to attend and you certainly don’t require one to benefit from the expert tuition of world-renowned gymnastics coaches. There is no pre-requisite knowledge or ability level required to benefit from this rare opportunity. Get Involved. The Gymnastics [...]

Workout of the Day 3RFT: 400m Run 40x Ab Mat Sit-ups 7x DL 185/125 Scale as required. Obviously. Information Weightlifting is on tonight at 1930 – this is an excellent yet sadly underused resource – get involved. Girls WOD will be on this Saturday Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master. Seminars CrossFit Glasgow are proud hosts of the CrossFit Gymnastics Level 1 seminar this June. This seminar is widely regarded as one of the best available. It allows both athletes and coaches to develop a powerful set of tools to scale and progress some of CrossFit's most challenging movements. You do not need to hold a Level 1 Trainer Certificate to attend and you certainly don't require one to benefit from the expert tuition of world-renowned gymnastics coaches. There is no pre-requisite knowledge or ability level required to benefit from this rare opportunity. Get Involved. The Gymnastics Trainer Course teaches participants: Basic strength – development for disadvantaged leverage and basic prowess in gymnastics movements. Parallette work – handstands, L-sits, stretching, handstand push-ups, range-of-motion/extended-range-of-motion training. Rings variations – core-training exercises, support work, proper hand placement, L-sits, iron-cross progressions, dislocates, presses, muscle-ups and muscle-up drills, kips, handstands, and conditioning. Bar variations – handstands, back levers, skin-the-cats, L-sit pull-up variations, stretching, kipping swings. Handstand variations – handstand push-ups, handstand forward rolls, balance work, presses to handstands, L-sits to handstands, planches (and progressions). How to [...]