Workout of the Day Every 5mins for 20mins 2x block run 5 thrusters (heavy) Max burpee with jump over the bar   Tonight: 19.15 there is no WOD.  Weightlifting will be on in it's place.  Class costs just £3. This weekend we are hosting the Western Districts Weightlifting Competition.  This means we will be closed to training during regular hours.  Please come along and show your support, weightlifting is a great event and Scottish Weightlifting deserves all the help it can get.  The gym doors will open at 0600 - 0800 for those needing their early morning fix. This means there will be a few changes to the schedule: CrossFit Kids will start at 11.00 on Sunday. Girls WOD will start at 11.15 on Sunday.  

Workout of the Day A. Above the rings hold B. 5x5 ring dips - tempo and weighted if required C. 7 rounds for time: 3x heavy power cleans 3x c2b pull-ups 10x push-ups   What an eventful weekend!  Saturday saw us hosting Rob Orlando's Strongman Seminar for the second year running in Scotland.  Although numbers were not as high in attendance this year the event was well received with some stellar feedback.  As a result, we will be programming a lot more Strongman movements in our workouts. The SFN Expo was also on where we ran Scotland's first formal CrossFit competition.  Our team finished in second place and the whole event was ran and overseen by Gavin.  We also picked up the award for Best Box/Functional Training Facility. The week ahead: 10.15 class will run on Monday, Tuesday and Wednesday Tuesday: There is no 19.15 class.  Weightlifting will be on instead.  This class is an hour long and costs just £3.  All the money goes towards the coach, Colette Will of Team Cavanagh. Thursday: There is no mobility.  A regular class will take place at 19.15. Saturday:  The gym will be closed all day due to the Western Districts Weightlifting Competition.  Come along and show your support!  If you need your fix we will open our doors from 6-8am only.  Be done by then.  Sunday hours will run as normal.    

Workout of the Day A. Hang / pull-up progressions B. 30min emom 1. 15 heavy kb swings 2. 20 OH lunges 20/15 3. 12 burpee box jump overs   Tonight there are no PM WODs as Rob Orlando will be at the gym and hosting a Strongman Challenge!  This is sure to be a fun and social event, in true CrossFit fashion it will be scaled to all ability levels, with a chance to get a photo and a chat with a 2x CrossFit Games finalist and all round cool guy.  Food and drink is also available and you are welcome to bring some yourself.  It will cost £20 for the event and it will kick off at 18.30.  Doors will open at 18.00. Saturday the gym is closed.  There is no girls WOD or CrossFit Kids this day. Sunday 11.00 - CrossFit Kids.  

Workout of the Day 3 individually timed rounds of: 500m row 10 power cleans 6 shoulder to overhead

Workout of the Day A. Pull-up progression B. 30s-45s hang / 60s rest. 6 rounds. C. 10min AMRAP 5-10-15-5-10-15 etc. Thrusters Pull-ups   Please note that today is the last day this week we will be having the 10.15 class. Friday:  There are no PM classes.  This is due to  the strongman challenge, if you want to train then come along!  This is for people of all abilities and capacities, you do not need to be a member of CFG to attend and you have a chance to meet Rob Orlando!

Workout of the Day A. 12min running clock: 1. 20-30s lockout on rings 2. Handstand hold facing wall 3. 15 tuck ups B. 5 rounds for time: 5 wall climbs 10 box jump burpees 5 C2B pull-ups

Workout of the Day 24min running clock - every 8mins for 3 rounds: 2 block runs 10 heavy GTOH max American kb swings