Workout of the Day Whitten 5 rounds for time: 22 kb swings 32/24 22 box jumps 24"/20" Block run 22 burpees 22 wallballs 20/14 to 10' line   Time cap: 45mins.   This is a Hero WOD, these were designed to commemorate the efforts servicemen who lost their lives in active service but were also CrossFitters.  The majority are based on American service personnel but there are a number of European equivalents.  These workouts are intended to be extremely demanding so that the efforts of the athlete pay homage to the sacrifice made. 2012 times of famous CrossFitters: Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22,Laurie Galassi 33:48 (1.5pood KB, 20" box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24" box, 16lb ball), Graham Holmberg 35:42 (500m run).   Thursday - 19.15 - There is weightlifting as well as the WOD.  IF you wish to join the weightlifting class, it costs just £3 and is taught by Colette, there is no minimum requirement of experience or fitness to partake or benefit from this class.  It lasts an hour.  Get involved.   Friday - Ellie Dubois will be teaching handstands and hand balancing. Ellie has spent two years at a professional circus school acquiring the skills and knowledge base required to teach individuals of any level of base knowledge and experience, how to progress their ability to support weight overhead and to achieve an inverted gymnastic position. This is THE golden opportunity to work on a common area of weakness, regardless of your previous experience.

Workout of the Day A. One set max chest to bars B. One set max kipping C. Every 5mins perform: 3min max distance row 2mins max double unders 1min max back squats @BW 2 rounds. So minute 0 row for 3mins and rest 2mins, on minute 5 double unders, rest 3mins till minute 10 when you start your back squats.  Rest 4minutes then repeat for a second round on minute 15.   Tonight there is no 19.15 class, weightlifting will take it's place.  This class costs £3 and is taught by Colette Will, there is no minimum standard to join this class and everyone will benefit massively from regular attendance.  If you've never been before, do it. Well done to CrossFit Glasgow Alpha and Bravo for completing the CrossFit Games Team Series and to Jaimie Horne for getting his first muscle up!  

Workout of the Day A. Push Press 3-3-3-3-3 B. 12mins, every minute on the minute Odds: 5 ground to overhead 75/45 Evens: 10 burpees over the bar   This week we welcome a whole new crew  from the Fundamentals so if you see anyone new in the classes please introduce yourself and make them welcome. Tuesday: there is no 19.15 class.  A weightlifting class will take it's place.  These classes are for people of all experience and ability levels.  Taught by Colette Will and at a cost of just £3 you will learn from one of the best and most inspiring female coaches in the UK.  This is not to be missed.  You do not need to be a member of the gym to attend. Thursday: 19.15 there is both a regular WOD and a weightlifting class with Colette.        

Workout of the Day A. Every 5mins for 25mins (5 rounds) 2 block runs 10 kb snatches 24/16 10 chest to bar pull-ups  Saturday – 11.15 – CrossFit Kids and Girls WOD.  Please have all your open gym workouts finished prior to these classes beginning.

Workout of the Day A. Max distance farmers carry (2mins) Rx - BW per hand. Scale to 0.75 or 0.5 BW per hand. B. Back squat party (single reps) The Back Squat Party begins with a starting load which is increased by 5kg every minute on the minute until a threshold load is reached. Upon reaching the threshold load, the weight is increased in increments of 2.5kg until failure. The score is the max weight achieved before failure. Starting/Threshold guidance loads Advanced: M- 60/100 F- 40/80 Intermediate: M- 40/80 F-30/60   Saturday - 11.15 - CrossFit Kids and Girls WOD.  Please have all your open gym workouts finished prior to these classes beginning.  

Workout of the Day A. 2-2-2-2-2-2 power snatch B. For time 15-12-9-6 Power clean Toes to bar   Thursday 19.15 is weightlifting and the WOD.  The weightlifting class is ran by Colette Will and costs just 3 pounds to attend.  It is available to anyone, you do not need to be a member of CFG to attend and there is no minimum requirement in ability to attend and improve. Saturday we will be having a Girls WOD at the same time as CrossFit Kids.  11.15.  This means all open gym use must be complete prior to these classes beginning.  

Workout of the Day A. Max strict pull-ups in 1 attempt B. Max kipping in 1 attempt C. 1000m row for time D. 3 rounds for time: 30 wallballs 10 deadlifts 120/85kg   Tonight there is no 19.15 class.  Weightlifting is on instead, this class lasts an hour, it taught by Colette Will, a competitive weightlifter of over 7 years and costs just 3 pounds to attend.  There is no minimum standard to attend this class and you do not need to be a member of CFG to attend. Weightlifting is also on at the same time on Thursday but the WOD runs as well. Saturday - 11.15 - Girls WOD & CrossFit Kids.  

Workout of the Day A. Strict press 5-5-5-5 B. Alternating 15min emom 1. 7 push press 70/45 2. 5-10 ring dips 3. 10 burpees over the bar   This week we have weightlifting on both Tuesday and Thursday at 19.15.  Tuesday it replaces the last class of the night on Thursday it runs alongside the regular WOD.  Both classes cost just 3 pounds to attend and you do not need to be a member of CFG to attend.  There is no minimum standard or experience level to attend these classes. Saturday - 11.00 - CrossFit Kids Saturday - 11.15 - Girls WOD  

WOD 3x Rounds to accumulate max repetitions 60 seconds Max Axle Bar Deadlift 60 seconds Rest 60 seconds Max Kcal Row 60 seconds Rest 60 seconds Max STOH (Standard Bar) 60 seconds Rest Advanced: 100/70kg DL: 60/40kg STOH Intermediate: 80/50kgDL; 35/25STOH Scaled: As required Strength Training as Therapeutic Exercise Professor Lon Kilgore of Killustrated.com, CrossFit CEU content provider and co-author of Starting Strength (among numerous other accolades) has arranged for a Professor Scotty Butcher to deliver a practical workshop on Strength Training as Therapeutic Exercise on Friday the 17th of October at 14.00 - this session is free to attend and will take place instead of the 13.15 WOD that day. Please contact one of the CFG staff to register. Professor Scotty Butcher - “Dr. Scotty” is an educator, physical therapist, coach, and researcher. With a background in rugby, wrestling, and football, as well as high performance coaching, his experience with high-intensity resistance and interval training were very important in forming his beliefs around exercise prescription for optimal function in any clientele. Dr. Butcher’s over fifteen years of professional experience as a physical therapist ranges from work with elite athletics to chronic disease rehabilitation with the common theme of exercise prescription. A professor in Physical Therapy at the University of Saskatchewan, he brings his passion for exercise into his teaching, research, and strength and conditioning advising. He is co-director of the Integrative Clinical Exercise Physiology research laboratory at the University of Saskatchewan which focuses on applications of high-intensity interval training and strength training in healthy adults, athletes, and [...]

WOD A. Handstand practice B. 21-15-9 Power Cleans 62.5/42.5 Toes to Bar Powerlifting On the 18th and 19th of October CFG will be hosting the CrossFit Powerlifting Trainer course with Shane and Laura Sweatt of CrossFit Conjugate and Westside Barbell. When I attended the course last year I was really impressed by the level of knowledge demonstrated by the staff and was surprised by some of the stances that they took on athletic development, injury prevention/restoration and the historic underpinnings of what has made Westside Barbell the world’s premier Powerlifting destination. The fact that the Conjugate method underpins the strength acquisition component of the majority of decent competitive CrossFit programs is no accident. CrossFit Conjugate’s team “Conjugate Black” finished second overall in the team division of the 2014 Crossfit Games after only one year of affiliation while Laura Sweatt, powerlifting competitor and coach,  has been hailed as the world’s strongest ever woman. Together with Shane, they represent the best opportunity to gain the deeper understanding of the Conjugate method that has made Westside Barbell the world leader in competitive powerlifting. This is a not-to-be-missed opportunity for both aspiring CrossFit competitors and coaches. Check out the course details here