Workout of the Day A. 3 rounds for quality: 10 strict hspu 10 chest to bar pull-ups B. 10min ladder 3-6-9-12-15 .... toes to bar 15 goblet squats between each set of toes to bar.   Remember, you are not required to manage any of these movements or rep schemes Rx in order to attend the WOD today.  That's the purpose or training, to learn, progress and improve! This weekend: Saturday 11.00 - CrossFit Kids.  11.15 - Girls WOD.  

Workout of the Day Clean 2-2-2-2-2 Back squat 5x5   Tonight there is no 19.15 class.  Olympic lifting is back on with Colette Will.  This class lasts an hour and costs just £3 per person. This weekend is the Fundamentals, please have any friends wanting to give CrossFit a go get in touch with us ASAP. At the end of the month we will be hosting a Strongman Seminar with Rob Orlando.  Lasting a day this will teach you how to use stones, tyres, kegs, farmers, axels and yokes to improve your strength and conditioning.  There will also be a social night on the Friday (30th) which will cost just £23 and gives you access to all of Rob's Hybrid apparel, a chance to train with him and also food and drink.  It was a lot of fun last year and should not be missed.  Get in touch with Iain ASAP if you want signed up.  If you sign up to the social you will get a discount for the seminar.  Again, email iain@crossfitglasgow.com for more details.  

Workout of the Day A. 30s on / 60s off Handstand hold - use wall or free standing L-hand Max push-ups 3 rounds. B. For time: 100 double unders 50 wallballs 25 pull-ups - 7min time cap   There is no 08.15 class any more due to lack of demand. This weekend is the Fundamentals.  If you have a friend that wishes to join the CFG family then have them get in touch with us ASAP.  Spaces are limited. At the end of this month we have Rob Orlando himself visiting CFG to run a social night and a Strongman seminar.  This is a great opportunity to meet the legend himself and learn from one of the best CrossFit has to offer.  We will be programming more strongman after his visit so get involved!  Links can be found here Tuesday night - 19.15 - we have Olympic lifting on in place of the WOD.  This will cost just £3 and is taught by Colette Will.  Class lasts an hour and is open to people of all ages and experience levels.  

Workout of the Day In Pairs For time: 10 bear complex 4 block runs (alternating, 2 each) 100 burpees over the bar 4 block runs 10 bear complex - 30 min time cap.  If you finish in under the time then max heavy wallballs 20/30.

Workout of the Day In pairs: 2014 CrossFit Games Event: Triple-3 For time: Row 3,000 meters 300 double-unders Run 3 miles   There is no 08.15 class any more due to lack of attendance.  We are looking to start a 10.15 class next week.  Watch this space for the days it will run. Tonight there is no Olympic weightlifting class, a WOD will run in it's stead. Saturday - 11.00 is CrossFit Kids.  11.15 - is girls WOD. August 29th we will be having a social night with CrossFit strongman Rob Orlando!  Training, eating and drinking will take place as well as an opportunity to buy some of his sweet Hybrid apparel.  This will cost just £23 and you can book your place at the office.

Workout of the Day A. alternating emom 1. L-hold (30-45s) 2. HSPU / HS hold / HS walk 3. 15 KB swings   B. 3min AMRAP 20 burpees max wallballs 3 mins rest 3 rounds   Please note that we have ceased the 08.15 class due to lack of attendance.  The scores from the board have been posted on the FB member's page every day for the last 2 weeks and we have only had 1 person present on one day out of 10!  We are looking to offer a 10.15 class a few days a week soon.  Please keep checking the website for updates. Parking outside should be back to normal. Today Louise Mather is lifting in the Commonwealth Games!  Watch her on the BBC website or possibly on the red button at 12.30. CFG will be hosting BBC Radio on Thursday morning, please come along and show your support! Tuesday - there is no weightlifting class available due to the CWG.  It will hopefully resume next week.  A WOD will run at 19.15 instead. Thursday - There is no mobility.  This class has stopped.  A WOD will run in it's place. Saturday 11.15 - Girls WOD arch2.  11.00 will be CrossFit Kids arch1.

Workout of the Day 7 rounds for time: 7 handstand push ups 7 deadlifts 7 burpees 7 pull-ups   With the upcoming marathon we have received notice of no stopping or loading for tomorrow or Saturday on Commerce Street. There will be no access at all to the street on Sunday via car. This will not change the gym open hours Saturday 11.15 - there is a girls WOD Saturday 11.00 - there is CrossFit Kids

Workout of the Day Weightlifting total 1RM snatch 1RM cleand and jerk   If you are new to CFG or are not confident in your ability in either or both of these lifts then make an effort to come in today.  We will not ask you to go heavy.  A coach will have you practising technique and taking some time to become familiar with the lift. As you all know the Commonwealth Games Opening Ceremony happened last night, let's look forward to a long week of competition, hopefully many golds for the UK and if you see anyone new in the gym, show them what the CFG community is all about and make them feel welcome! There are no 08.15 WODs this week.  

Workout of the Day     A. For time: 800m run 50 thrusters 30 pull ups 800m run