WOD “Fight Gone Bad” 3 Rounds for reps of: Wallball, 10kg (6kg) KB snatch, 24 (16) Box Jump, 20″ Push Press, 35kg (25kg) Row You work at each station for 60s.  At the end of each round you get 60s rest.  Record total reps. Tonight at 19.15 there is no regular WOD.  Mobility will be on instead and costs just £3 per person, well worth the fee!

WOD A.  60s max kb swings 60s max jumping lunges 60s max push ups - 60s rest after each exercise and at the end before going into B. B. For time 30-20-10 reps wallballs and 15-10-5 burpee box jumps 20"  

WOD For time: 3-6-9-12 cleans 60/40 - block run before each new set After a weekend of competition, the CrossFit Games European Regionals comes to a close.  48 men and women, Europe's best, competed for a top 3 spot to attend the CrossFit Games in California.  Our very own Steph Dekker was a part of this and finished in 16th, a stellar effort for her first ever individual competition.  She is taking some well earned rest but should be around the gym tomorrow evening if anyone wants to see her. Tonight, 19.15, olympic lifting with Ray Cavanagh instead of the WOD Thursday, same time, mobility class with Jonny Kilpatrick instead of the WOD Just £3 each.

A: 5 x 5 back squat   B: 5 minute AMRAP 10 wallballs 10 lunges

WOD A. Partnered - 10 block runs for time, after each block run do 20 banded good mornings B. 7min AMRAP ladder: 2,4,6,8,10 etc jumping lunges kb swings (Russian) Opening hours for Saturday 9-12.  Opening hours for Sunday 10-12. CrossFit Games European Regionals are on!  Follow us on twitter or on the CrossFit Games Europe site or Facebook

WOD Bear Complex 5 sets of the following sequence Power Clean Front Squat Push Press Back Squat Push Press 5 rounds - work up to max load There is no time component - once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground Steph Dekker, coaches and a number of members are leaving to Copenhagen for the Regionals today! Steph will represent CrossFit Glasgow, Scottish CrossFit and a growing contingent of highly competitive female athletes forged in the UK. Regardless of how she finishes, we are all incredibly proud of her having finished the Open as the 19th fittest woman in Europe and look forward to her showcasing her talent on the international stage. All official postings and Heat Schedule will be available online on the CrossFit Games  site. For detailed information please see the CrossFit Games Regional page: http://games.crossfit.com/region/europe The CrossFit Games official Leaderboard will have current scoring of our event all weekend: CrossFit Games Official Leaderboard The action can also be followed on Twitter https://twitter.com/CFGEuropeReg There is also some unconfirmed chatter about a live feed from ESPN. The gym will be open as normal this weekend but if you have any queries that you need addressed by the head coaches, please contact us at [email protected]. Jonny’s mobility class will be on as normal t0night, however, there will be no Girls’ WOD on Saturday morning. Weekend opening hours will be Saturday 9-12 and Sunday 10-12.  Andy Macmaster will be around to [...]

WOD A. For time: 2x block run 25 hang power cleans 70/45 25 deadlifts 70/45 2x block run B. 100 abmat sit ups  Tonight, 19.15 there is no regular WOD but instead it is Olympic Lifting.  For those of you that were struggling with your overhead squats and push jerks yesterday, this is a perfect opportunity to learn all the ins and outs of weightlifting.  It costs just £3 per person and you are learning directly from one of the best coaches in Scotland. Colette Will, thanks to all your support and donations, made it to Austria and finished 3rd in her weight category at the Women's International Grand Prix! Keep up to date with Scottish Weightlifting by following this page here This weekend is the CrossFit Games European Regionals.  Steph Dekker will be competing and a number of coaches and members will be going to Copenhagen to lend their support and make use of CrossFit Glasgow's prize for being the largest team in Europe!  As a result the gym will be operating on limited staff from Thursday to Sunday.  There will be no Fundamentals on 18.30 Thursday or 17.30 Friday.  We apologise for any inconvenience caused, we simply do not have the staff.  Regular gym hours will operate as normal. Saturday there will be no girls WOD.  Gym will be open from 9-12 and it will be open gym, so come in and work on weaknesses or do a WOD from earlier in the week with a friend. Sunday [...]

WOD For time: 10 press 15 overhead squats 20 push press 25 front squat 30 push jerk 35 back squats M- 50kg / F- 35kg There is more work being done to the rig, unfortunately the end is out of bounds for all but the Fundamentals.  Sorry for any inconvenience caused. From Thursday a number of coaches will be going to Copenhagen for the CrossFit Games European Regionals.  The gym will run as normal and classes will continue to operate at regular times. If you need to get in touch with one of the coaches please use our email [email protected] The British are Coming T-shirts will be delivered on Thursday or Friday.  If you are going to Copenhagen then please let me know and I will make sure they are brought to Denmark for you. Olympic lifting will be on tomorrow night at 19.15.  

WOD A. 10x yoke walks 200/175% bodyweight B. for time: 21-15-9 wallballs pull ups Next week some of the coaches are away for the CrossFit Games Regionals!  Steph Dekker will be competing and we will not return till Sunday.  There may be some disruption to Fundamentals and opening hours but we are working hard to remedy this over the coming weekend. Links to the Regionals can be found here and there may be a live feed from Europe so be sure to watch the website. Failing that we will keep you updated on Twitter.

A. 90s max ground to overhead with axel bar (score total kg moved) B. 90s max back squat (score total kg moved) C. 90s max Calorie Row (score total kcals) D. 90s max burpees (score total reps) Jonny's mobility session will take the place of this evening's 19.15 WOD - make sure you get along to get all of your "why does it hurt when I...", "is there any way I can be more..." and "why can't I move like..." questions answered. Please put away your kit including band pins and bar clips at the end of your session and throw your litter in the bins provided. Many thanks.