Workout of the Day In teams, for time: Each member of the team must row 1500m.  Rower must change every 500m. Between each row each team member must complete: 2x sled drag 25 russian swings (heavy) 10 air squats (for each team member) Don't worry, a coach will explain it all when you make it in! Easy drills for Dekker

Workout of the Day A. max chest to bar pull-ups (kipping permitted) in 1 attempt.  Scale to regular pull-ups, banded or inverted rows if required. B. 14.5 21-18-15-12-9-6-3 reps for time of:thrusters (43kg men - 30kg women - 30kg men's masters 55+ - 20kg women's masters 55+)Burpees C. Mobility - coach's choice Mobility Dog

Workout of the Day A. 1RM deadlift off 4" blocks (15kg plates) B. 3x 8-15 front squat 2x 32/24 kb C. 100 kb lunges 1x 32/24 - every time you break do 5 burpees. 12 min time cap. Extra credit: 100 barbell side bends   If you want a CFG tee shirt for Christmas then please get your order in at the office by Friday at the latest this week!  We need the money upfront and hope to make the other this Friday. Christmas night out:  The CFG Christmas night out is coming up!  Have you got a ticket?  Buy one at the office, only £15 and this gets you a drink and entered into a raffle with prizes like customisable nanos, PT sessions, PurePharma Pure3 packs and much more. Tuesday - 19.15: there is no WOD on at this time.  A weightlifting class with Colette Will takes it's place.  This class is open to members and non-members and costs only £3 to each who attend.  Colette has over 7 years experience in weightlifting and can teach people of all standards on how to improve their speed and power. Thursday - 19.15: there is a WOD as well as the weightlifting. Saturday - CrossFit Kids 11:15.  Girls WOD 11.15. Saturday - There is a local competition being held at Dundee, we have 3 teams entered, if you find yourself free then head along and show your support!  More details will be posted soon.  Weekend opening hours will be unaffected. Movember [...]

Workout of the Day A. 1RM push press B. Behind the neck strict press 3x8 C. 3x max reps inverted barbell row D. 3x20 banded push-up E. 100 banded tricep extensions   November Fundamentals 2014 - thank you Laurence!

Workout of the Day A. Power snatch technique B. 3 rounds for time 15 overhead squats block run Tonight there is a weightlifting class as well as the 19:15 WOD.  This class is taught by Colette Will, you do not need to be a member of CFG to attend and costs just £3 per person. This Saturday there is CrossFit Kids and Girls WOD at 11:15. Isla and Sid meet

Workout of the Day A. 500m row for time B. Team (3-4) relay.  20min AMRAP. Plate carry 100/60 Row 200m

Workout of the Day A. 3 sets 3x wall climbs into 20 shoulder taps B. 24min alternating emom 1. 10 burpee box jump overs 2. 10 ring dips / 10 push ups 3. 15 double kb swings 32/24 Tonight there is no 19.15 class, weightlifting is on instead.  You do not need to be a member of CFG to participate in this class.  Class costs just £3 and all money goes to Colette Will. Thursday there is a WOD at 19.15 as well as a weightlifting class. Saturday - CrossFit Kids and Girls WOD are on at 11.15. Slipper Squats - the ultimate warm-up

Workout of the Day A. 1 RM axel bar deadlift B. 3x8 Sumo stiff-leg deadlift C. 10min AMRAP (in pairs) 20 wallballs max abmat sit ups This weekend we ran our final Fundamentals session for 2014!  Please make all new members feel welcome, be sure to introduce yourself and offer advice.  We look forward to 2015 but for now we will focus on the members we have and will continue to coach and introduce new movement to the best of our ability. There is a local competition being held at Dundee on Saturday 29th November, we have 3 teams entered, if you find yourself free then head along and show your support!  The event will take place at FFD CrossFit - click here for location Tuesday - 19.15 - there is no WOD.  Olympic weightlifting will take it's place.  This costs £3 per person and you do not need to be a member to attend.  These classes are geared towards people of all experience and ability levels and is taught by some of the best and brightest you athletes and coaches in Scotland. Thursday - 19.15 - we have another weightlifting class except this time the WOD will also run at the same time! Saturday - 11.15 - Girls WOD.  For the ladies only, gents please have the gym vacated by this time. Saturday - 11.15 - CrossFit Kids.  Ages 6 and up.  This costs £5 per person.  For more information and to book in please contact us at: kids@crossfitglasgow.com [...]

Workout of the Day A. Bench Press 3RM B. 3 rounds - 60s at each station: max strict pull-ups max seated kb press max burpees

Workout of the Day   Every 5mins for 20mins: 1 block run then 3 rounds of: 3 hang power clean 2 front squats   Scaling:  Do fewer or greater number of rounds of the barbell complex.  Lift lighter/heavier.