Workout of the Day 20 Minute Partner AMRAP 200m Run 10 Burpees 20 Wallball throws 20/14lbs Both athletes must complete the run as a pair, all other reps may be shared any way you like. 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 10.00 if not depositing children.

Workout of the Day By popular demand... In Teams: One athlete works at a time 20m Farmer's Carry at circa 80/50 per hand 8 x Burpee Box Jump Overs 20m Farmer's Carry (Next athlete is released) Max Kcal Row until next athlete catches up The 2015 CrossFit Games is underway. Check out this video of podium-chaser Brook Ence. Brook is a great example of an athlete who excels through quality movement patterns - so much so that she was selected as the demo model for all of the 2015 Games Open movement standard videos. https://youtu.be/gH4M8SjqFBY

Workout of the Day Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk Choose a weight that will be challenging but that you are confident you can consistently execute for the full 20 rounds. 60/40kg plus will be legit. Tonight at 19.15 is Olympic Weightlifting with Colette Will and Louise Mather - refine your skill set with these elite British lifters. This Sunday we have been invited to CrossFit Aberdeen by owner Rob Lawson to watch and celebrate the CrossFit Games Final with WODs, Beers and BBQ. Get involved.

Classes as normal today Workout of the Day A. 2RM Front Squat B. "Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball   The CrossFit Games starts this Wednesday. Check out this video of the Athletes from the Meridian Region https://youtu.be/SSCYpaV1T-Y

Workout of the Day A. 1RM Strict Press B. 3x 10 KB Overhead Press (each arm) C. 3x 15 Evil wheels with unloaded barbell D. EMOM Burpee and Ascending Push Press Ladder: Minute 1: 5 Burpees, 1 Push Press (30/42.5) Minute 2: 5 Burpees, 2 Push Presses (30/42.5) Minute 3: 5 Burpees, 3 Push Presses (30/42.5) Minute 4: 5 Burpees, 4 Push Presses (30/42.5) Continue until stated reps cannot be obtained within the minute Tomorrow has CFG Kids and Girls WOD at 11.15

24 Minute alternating EMOM Minute 1: 10 Burpee Box Jump overs Minute 2: 12 Overhead Lunges 20/10kg Plate Minute 3: 15 Heavy Russian swings (8 Rounds) Weightlifting is on tonight at 1930 with the incredibly talented Colette Will (British Champion) and Louise Mather (Commonwealth Games athlete) - Get involved.  

Workout of the day: 4 Rounds: Run 400m Max Hang Power Cleans @ 40/30kg Rest 2 minutes Post total reps to the members' FB page

A. Kipping Pull Up Progressions B. In Pairs: 3RFT Run 800m (Both) 42KB swings 24/16 24 Pull Ups Divide work however you like - 1 Athlete works at a time except runs Tonight weightlifting is on at 19:30 with Colette, this class costs just £3 and you do not need to be a member of CFG to attend.  There is no WOD on at this time.

WOD Max Effort Lower A. 1RM Back Squat B. Front rack Bulgarian split squats 3x 10 each leg C. 10-1 Wallball throws 14/20lb, burpees D. 2x 50 Unbroken banded good mornings Another weekend of competition is in the books for CFG with CFG Team Kilo finishing 3rd at the "Forth Valley Throwdown". Colette and Rachel represented the Red and Black of the Competitor Cell admirably: They were narrowly edged into 3rd place on WOD 1, dominated WOD 2 with their superior strength and technical ability and ended the day sharing the bronze with CFEK's 2nd team. Congratulations to the East Kilbride teams who took top spot in both male and female categories. This Saturday at 11:15 is girls WOD and CrossFit Kids. This Sunday at 10:00 is flexibility with Khi. Upcoming events: Sunday 26th July: BBQ and throwdown at CF Aberdeen to celebrate the finals of the 2015 CrossFit Games Saturday 1st August: In house competition "CFG Community Shield". All welcome to enter - e-mail events@crossfitglasgow to confirm a spot. Lulu Lemon Athletica will be attending with a pop up shop to buy new kit! Saturday and Sunday 8th and 9th August: Level 1 Seminar (gym closed) Saturday 15th August: CrossFit Strongman Seminar with Rob Orlando (gym closed - open Sunday as normal) Saturday and Sunday 29th and 30th August: Scottish Fitness Network Expo, Clydebuilt Throwdown. Hosted by CFG this is a chance to see the Scottish Community come together as never before over a 2 day competition here in your home [...]

Workout of the Day For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts 100/65 Over the bar burpees Saturday 11:15 is girls WOD and CrossFit Kids. Sunday 10:00 is flexibility with Khi.