Workout of the Day 15min AMRAP 9 DL @80/55 12 abmat sit ups 15 wallballs Reminder that the gym will be closed this weekend due to us hosting a Level 1 Trainer Seminar.  Normal service will resume on Monday.

Workout of the Day A. 1RM unbroken yoke walk 15m B. For time: 5 burpees 1 yoke walk (200/110) 10 burpees 1 yoke walk (200/110) 15 burpees 1 yoke walk (200/110) This workout should be quick.  Work in heats and cheer on those that go ahead and after you!

Workout of the Day A. Squat therapy B. 20min AMRAP 200m run 3x rounds of Cindy (5x pull-ups, 10x press-ups, 15x air squats) - once you reach 18mins stop doing block runs.

Workout of the Day 3-6-9-12 reps for time: Power clean Front squat Over the bar burpee This weekend we had the first CrossFit Glasgow Community Shield as a means of combining the two archways back together and bringing the community of CFG under one roof for some fun, cake and drink.  We will be posting photos from the event in future posts so keep checking the website! Team Hotel - winners

Workout of the Day A. 2RM bench press B. 3x 10 banded skull crushers (orange bands) C. 60s max kcal row 15s rest 60s max wallballs 15s rest 30s max press ups 60s rest 2 rounds record kcal + reps.

Workout of the Day 9 min AMRAP 3 L-Hang Pull Ups (Scale to strict or negatives) 6 Burpee Box Jumps 9 Deadlifts @70/40kg Weightlifting is on tonight at 19.30 with the incredibly talented Colette Will (British Champion) and Louise Mather (Commonwealth Games athlete) – Get involved. Girls WOD and Kids are on at the usual time of 11.15 this Saturday am. Please can all adults haul out by 10.50 if not depositing children. CFG Community Shield The CrossFit Glasgow Community Shield is kicking off at 13.00 this Saturday and we should be going until 17.00. The event is very inclusive so don't be surprised if there are a few few fun events - it's not just a test of fitness. Get signed up by e-mailing events@crossfitglasgow.com and we'll allocate you to a team of mixed ability level. Home baking, snacks and beverages are all welcome.

Workout of the Day In teams. 3RFT. Run 800m Together Yoke Carries (8 per team member) 150/90kg.

Workout of the Day "Grace" 30x GTOH for time

Workout of the Day A. 1RM Clean B. 50 OH static lunges with a plate 20/10kg C. In teams of 3 3RFT Conga Line Style Row 500m 10 push ups 15 Pull Ups   20 wall ball throws No overtaking  

Workout of the Day A. 1RM Close Grip Bench Press B. 3x 10 KB Floor Press C. 3x Max Push Ups D. Row 1000m Row 500m Row 250m Max Effort rows with a 1:1 work:rest ratio Saturday: Girls WOD and CrossFit Glasgow Kids are on at 11.15. Could all adults please haul out by 11.00 unless dropping off children. Sunday: We have all been invited to attend a screening of the CrossFit Games Finals at CrossFit Aberdeen. WODs will kick off around 10.00 followed by BBQ, beer and watching the final itself. Get involved.