*showers will unfortunately be out of use for today* WOD CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 45/29kg Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. For a downloadable PDF of the workout, click here. This Saturday the gym will be hosting the Scottish Open Championship.  This event will run all day so there will be no WODs or judged events during this time.  The event is free to attend and we will be hosting the best and brightest stars in Scottish weightlifting so come along and show your support.  First event is at 11am. Sunday we will be open a little later than normal if need be to get everyone through 13.5.  However, given it's a 4min workout for most I doubt that should be necessary!  First heat will be at 10am.

WOD For time Run AMRAP 6 burpee box jumps 12 heavy swings Your time is determined by the speed of your run.  Your score will be total reps in the 6mins as soon as you enter the gym from the run.

WOD A. 1RM front squat B. 6min AMRAP 5 front squats 7 deadlifts At ~70% of A and bar taken from floor. C. Partner block runs (4 each) Tonight at 19.15 there is Olympic Lifting with Ray Cavanagh. Thursday night is mobility at 19.15 with Jonny, open to members and non alike for just £3 per head. Saturday we are hosting the Scottish Open, this will be a full day event featuring some of Scotland's best weightlifters. All members are welcome to come along and spectate/support lifters and see a real competition in action. It's free to spectate and will run all day so needless to say we will not be judging any of 13.5 on Saturday. 13.5: please make an effort to get judged sooner rather than later. With Saturday out of the question we will be open longer on Sunday 9am-2/3ish depending on numbers. Team CFG are currently sitting in 38th so we need a big effort to get our team to regionals. If that's not motivation alone, this is the last week before programming goes back to normal!

Games Open WOD 13.4 Released Games Open workout 13.4 will be run as the WOD on Friday: all athletes are asked to turn up promptly to the class times and to bring all necessary kit. Wrist wraps, Voodoo Floss bands, tape and speed ropes will be available for purchase for those that require them. The Saturday and Sunday open gym sessions will be suspended to run heats of the Games WOD for all athletes. Please be prompt and sign up to one of the heats on the board as soon as you arrive. Any athlete who wishes to judge should first complete the Online Judges Course via the CrossFit Games site and should ideally have either coaching or competition experience. Level 1 CrossFit trainers are not required to complete the Online Judges Course unless they wish to be considered for judging duties at Regionals in Denmark. There are 185 athletes registered for the Games from our box: Be on time, be prepared and be awesome. WOD Today’s session will take an open gym format with coaches on hand to help guide you through the skills required to complete Games Open workout 13.4. We can advise on tech, help you mobilise and discuss strategy. For those who will be unable to make the WODs over Friday, Saturday and Sunday, or want to have a preliminary run under competition standards, we will also have staff on hand to validate your attempt. Jonny’s mobility WOD will be on as normal and will focus on [...]

WOD For time: 1 block run 21 - wallballs, kb swings, boxjumps 2 block run 15 - wallballs, kb swings, boxjumps 3 block run 9 - wallballs, kb swings, boxjumps

WOD A. Row 1000m for time B. 10min AMRAP 5 pull ups (chest to bar) 10 press ups 15 squats Tonight, 19.15, there is weightlifting on with Ray Cavanagh. Thursday, 19.15, mobility is on with Jonny. Friday 13.4 will run as the regular workout of the day, it will also run all weekend. Monday 1st we will be closed all day. 13.5: we will unfortunately be closed on Saturday 6th as we are hosting the Scottish Open. All members are welcome to come along and support/spectate for free at the event. Some big lifters will be present as well as some members! We will be open on Sunday for a little longer to make up for being closed on Saturday.

WOD A. 3x5 back squat 3x3 push press 3 sets weighted/strict pull ups (max reps) This week we have Olympic weightlifting on Tuesday night at 19.15 in place of the WOD, it is a perfect opportunity to work on your technique as cleans are still yet to turn up in the Open. Thursday there is no 19.15 WOD and instead is mobility with Jonny, this class will work on enabling better range of motion prior to taking on 13.4 on Friday and the weekend. Friday will be the 13.4 WOD as usual.  It will also be the only workout going on over the weekend on both Saturday and Sunday. A week on Monday (1st April) the gym will be closed for Easter.  Sorry for any inconvenience.

WOD For time 15 wallballs Then 10 to 1 / 1 to 10 rep ladder of Kb snatches (kb swings for Fundies) Pistols (air squats for Fundies) Then 50 wallballs Thursday will have a straightforward WOD and judges will be available to go over 13.3. Thursday night, 19.15 will be mobility and will look at improving mobility specific to 13.3. Friday is 13.3, come in, get judged, register your score and cheer on others! On a final note, we would like to take the time to say we are so happy to see so many members, old and new, continue to improve their lifting technique. Today's classes, although busy at times, all displayed a marked improvement in lifting technique. Keep up the good work!

WOD 10min AMRAP 30 double unders 15 hang power cleans 40/25kg There is no 19.15 WOD on tonight, instead there is olympic weightlifting with Ray Cavanagh Thursday will be open gym all day and judges will be available to judge 13.3.  At 19.15 Jonny will be hosting a mobility session geared towards preparing athletes for the 13.3 workout on Friday.