Workout of the Day Jackie For time: Row 1000m 50 thrusters (20kg) 30 pull-ups

Workout of the Day A. Snatch progressions/technique B. 12 minute time cap: 4x block run AMRAP remaining time: 10 TTB / 10 burpees Thursday there is a weightlifting class with Colette Will at 19:30.  This class costs just £3 per person to attend and you do not need to be a member of CFG to attend.  Whether you are highly experienced or completely new to weightlifting, this is the perfect opportunity to develop your knowledge of the snatch + clean and jerk and to benefit from having your technique looked at by the current Scottish record holder. Saturday there is a CrossFit Kids class on at 11:15. Sunday there is a flexibility class at 10:00.

Workout of the Day A. Looking at the muscle-up and progressions B. In pairs, 6 rounds for time (RFT) 21 kettle bell swings 15 box jumps 9 ring dips 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.

Workout of the Day Paired Relay 10 thrusters 60/40 10 power cleans 400m run 8 rounds for time. Weightlifting: Tuesday and Thursday at 19:30.  This class costs just £3 and is taught by Colette Will.  You do not need to be a member of CFG to attend. CrossFit Kids: Saturday 11:15 - for more information please email kids@crossfitglasgow.com or visit this link Girls WOD: Saturday 11:15.  This class is for women only counts as a gym visit for members, if you plan on bringing a friend please let us know in advance. Flexibility : Sunday 10:00.  This class costs just £4 and you do not need to be a member of CFG to attend.  Taught by Khi it incorporates stretches and mobility exercises from many different sources with an aim of improving range of motion and exercise performance. A huge congratulations to CFG athletes and coaches Steph Dekker and Nisha Purewal for their outstanding efforts at the British Championships this weekend.  Despite her ropes breaking in one of the WODs Steph finished first overall and Nisha finished ninth!  This is what the competitor cell is all about and it's great to see their hard work paying off! CFG Community Shield When we first started CrossFit almost 10 years ago the only real aim was to become a better version of yourself. Attached to that was a sense that everyone was chasing the same goal and did so as a wider network of like-minded individuals forming an inclusive and supportive community. In many [...]

Workout of the Day A. 2RM push jerk B. 3x 10 strict pullups C. 3x 10 bent over barbell row D. 7min AMRAP Max wall balls - althernate when the other athlete completes 30 double unders

Workout of the Day Teams of 3 A. 1RM overhand axle bar DL -add up scores for a total team score B. 15min AMRAP ladder 3-3-3-6-6-6-9-9-9-12-12-12 etc box jump overs axle bar deadlifts 100/60 - one person rests, as soon as the station in front of you is free you move on.

Workout of the Day 3min time cap: Row 300/280m 5-5-3-3-1-1 OTBB and GTOH 60/40. Check time or record score at time cap. Rest 1x 3min interval and repeat. 3 rounds.

Sorry!  But if you have another gym to attend then please find below a suggested WOD! A. 9x 3 bench press (3x close / regular / wide) @60% (no bands) B. DB skull crushers 3x10 C. lat pulldown 3x12 D. cable low row 3x15 E. 5km run for time

Workout of the Day A. 3RM DL future method - red bands B. For time: 45 wallballs 15 burpees 2x block run 15 burpees 45 wallballs Extra credit: 100 banded goodmornings (green band) Tomorrow: CFG is closed.  We apologise for any inconvenience caused but normal service will resume on Wednesday. Colette Will and Anne Halliday  Over the weekend CFG had even more competitors flying the flag for us.  Colette took part in the British Seniors Weightlifting 2015 and finished 4th in her category as well as breaking the Scottish records for the Snatch, Clean and Jerk and the Total! Anne was competing in a Strongwoman event and also took 4th place with her team finishing 3rd.  Amongst many feats of strength she managed to lift a 85kg atlas stone over the yoke 3 times! Thursday: Weightlifting is on at 19:30.  There is also a WOD on at 19:15.  This class costs just £3 and will be taught by Colette.  You do not need to be a member of CFG to attend.  Come in and learn from the best in Scotland Friday: 10:30-12:30 is CrossFit Kids Summer Camp.  Spaces are limited.  If you want to know more please email us at kids@crossfitglasgow.com Saturday 11:15 :CrossFit Kids. Sunday 10:00 there is a flexibility class with Khi.  Khi has studied yoga and martial arts for over a decade, this class is geared towards improving flexbility and mobility in relation to improving performance and recovery from CrossFit.  It is for people of [...]

A. Bench press 3RM B. 3 x 10 skull crushers C. 3 x bent over BB row D. 1000m row for time E. 100 banded pull aparts