Workout of the Day Block run 30 kb swings (American if possible) 25 push-ups 15 pull-ups Block run 30 kb swings 25 push-ups 15 pull-ups Max wallballs Do the first round as a 3 minute AMRAP.  Record how far you get.  Rest 2mins.  Then repeat the WOD as a 12 minute AMRAP.  Record your score again. This Saturday is CrossFit Kids and Girls WOD at 11.15. We also have the CrossFit Glasgow Christmas night out on Saturday 13th December. The gym will be closed on Sunday. The gym will also be closed on Saturday and Sunday 20th + 21st due to us hosting a Level 1 seminar. The 06:15 going hard

Workout of the Day In pairs, partitioned: row 300m or block run 5 high box jumps 7 power cleans 9 over the bar burpees Weightlifting will be on at 19.15 on both Tuesday and Thursday.  There will be no WOD on Tuesday at this time. Saturday is girls WOD and CrossFit Kids at 11.15. Next weekend (20th + 21st) the gym will be closed during regular hours due to us hosting a level 1 seminar.  We can open the doors early (6-8AM) but you must be out by this time.  Please speak to Iain or Gavin if you hope to train at this time. Saturday is the Christmas night out!  See you all there!

Workout of the Day A. 1RM high bar back squat B. 12min alternating emom 1. 10 reverse lunges (challenge yourself) 2. 20 wallballs 3. 30s L-hang or 5 L pull-ups (strict) Extra credit: 3x25 banded hip bridges Weightlifting will be on at 19.15 on both Tuesday and Thursday.  There will be no WOD on Tuesday at this time. Saturday is girls WOD and CrossFit Kids at 11.15. Next weekend (20th + 21st) the gym will be closed during regular hours due to us hosting a level 1 seminar.  We can open the doors early (6-8AM) but you must be out by this time.  Please speak to Iain or Gavin if you hope to train at this time. Saturday is the Christmas night out!  See you all there!

Workout of the Day A. 3RM close grip bench press B. 3x10 skull crushers C. 3x max reps push-ups - 1minute rest D. 3x max reps strict pull ups E. 3x 20 per side banded twists Extra Credit:  100 band push downs

Workout of the Day In teams: 7min AMRAP Tyre flips 7min AMRAP Farmer's carry Record total KG moved and average KG per team member. Tonight - 19:15 there is Olympic weightlifting and the WOD at the same time. Saturday - Girls WOD 11:15.  There is no CrossFit Kids.

Workout of the Day A.  Max distance triple broad jump B.  Three sets for max reps of: 60 seconds Wallballs 60 seconds Rest 60 seconds Box jump overs 60 seconds Rest 60 seconds Banded plank or scale to regular plank 60 seconds Rest   Macmaster, Fitzi and Jamie at FFD 2014  

Workout of the Day A. 12min emom - 1 GTOH - increase weight between sets B. 3x 3min AMRAP Row 300/250 10 STOH 60/40 max burpees C. Mobility - coach's choice CrossFit Kids is not on this weekend. Tonight 19.15 there is weightlifting in place of the WOD.  This class costs £3 and is taught by a weightlifting with over 7 years competitive experience.  You do not need to be a member of CFG to attend this class and if you are a member of CFG and have not been to one of Colette's class then I can only assume you have similar totals and compete internationally.  All jokes aside, she can help you with these very technical lifts and for such a low price it really is a no-brainer.  Get involved.   Colette at the FFD Throwdown 2014

Workout of the Day A. 1RM floor press B. 3x max band restricted pull-ups (scale to jumping, negatives and banded) C. Bent over row 3x10 D. Straight arm lat pull down 3x20 E. 3x 60s max weighted plank hold F. 100 lying band pull aparts The first Battle of London / London Throwdown / The Athlete Games

Workout of the Day A. 12min emom 1 power clean - work up in weight.  People new to the movement perform 2-3 power/hang power cleans. B. Grace If you wish to attend our Christmas party (and why wouldn't you?!) then tickets must be bought by Monday at the latest.  We are paying per head and we need to know exactly how many intend on coming.  Last year this was an amazing night out and is sure to repeat itself again.  The event is on Saturday 13th December and starts at 19:30.  Tickets cost just £15.  There will be a raffle, prizes include an unlimited month's free membership, 1.75L of vodka, 2 pairs of custom nanos, 2 pure pharma Pure3 packs, bags, PT sessions and a lot more! Isla begging for Nisha's gainz