Workout of the Day 5 attempts, individually timed suicide ladder 15 pull ups Please get your tickets to the Christmas night out at the office. Tonight – 19.15 – there is no WOD, Olympic lifting will be on instead. Thursday night – 19.15 – there is no WOD, mobility will be on instead. Both of these classes cost just £3 to attend and can be paid in cash to either Ray/Colette (Oly) or Jonny (mobility) on the night.  You do not need to be a member and they are for people of all abilities.  Come along and learn. Saturday – 11.00 – is Girls WOD, this class will be taken by our member of staff and Regionals competitor Steph Dekker.  It is free for all (female) members.

Workout of the Day 1RM clean and jerk If you have not bought yours yet, tickets are available for the Christmas night out at One up at the office, they are £15 each and the ticket will buy you a drink enter you into a raffle for some prizes and go towards paying for the venue and food.  Start time is 19.30 and it is on till late on Friday 20th December.  All are welcome, drinking is encouraged and you may even see Gavin and Iain in something other than shorts! Tuesday night - 19.15 - there is no WOD, Olympic lifting will be on instead. Thursday night - 19.15 - there is no WOD, mobility will be on instead. Both of these classes cost just £3 to attend and can be paid in cash to either Ray/Colette (Oly) or Jonny (mobility) on the night.  You do not need to be a member and they are for people of all abilities.  Come along and learn. Saturday - 11.00 - is Girls WOD, this class will be taken by our member of staff and Regionals competitor Steph Dekker.  It is free for all (female) members. Less than 3 weeks of the Paleo Challenge remain, keep it up, the end is in sight! A big Rogue order is slowly but surely making it's way to CFG.  Arch 2 will be open for 2014!

Workout of the Day A. Hang clean 3x3 B. Snatch grip deadlift

Workout of the Day A. 3x5 strict press B. 3x3-5 push press C. mobility

Workout of the Day Black Box! Come in and find out.  I promise there's no running and it's not Kalsu! Tickets are on sale for the Christmas night out.  Please collect them at the office.

Workout of theDay Warm up: Dead bugs Hollow rocks Bar (rig) movements and turns A. 30 strict pull ups in as few sets as possible B. For time: 21 deadlifts 1 block run 15 deadlifts 2 block runs 9 deadlifts 3 block runs

Workout of the Day Warm up: 3 rounds for quality 10 box jumps - focus on rhythm 10 heavy swings - focus on hip opening 30s front rack hold - focus on midline stabilisation A. 5x5 back squats B. 15min AMRAP sled drag/pull

Today is the last day for giving donations to help the people of Medellin in Northern Cebu, Philippines after the typhoon disaster.  Please donate generously so that Mariam and her family can help the people of her home town get some much needed food and water.  There will be a collection box at the CFG counter. Workout of the Day 13min AMRAP 11 pull ups 3 cleans 70/50 13 double unders Ropes are available to buy at the office should you require them. Christmas night out will be on Friday December 20th, tickets cost £15 which will afford us the premises, buy you a free drink and enter you for some sweet prizes!

Workout of the Day A. 3x5 strict press (this is the last week, increase your weight by at least 1kg) B. For time 6 to 2 thrusters 60/40 - between each set do 10 k2e. Tonight there is no 19.15 class.  Mobility is on instead.  £3 per person. Courtesy of Physio Effect Saturday is Girls WOD 11am. This class will be taken by Nisha.  Gents please make sure your workouts are completed by then. Not progressing as quickly as you would like?  Coaches of CFG also offer one-to-one services.  Please enquire at the office for more details.  

Workout of the Day 5 rounds of 3min AMRAP block run 15 box jump overs max kb swings 24/16 Rest 1min Thursday: mobility is on instead of the 19.15 WOD.  This class is ran by our resident physio Jonny Kilpatrick of Physio Effect.  If you have never attended this class before, make an effort now, it will teach you how to identify and deal with soft tissue issues and keep you progressing in the gym. Christmas tickets are on sale, come in and buy yours now, it will be a good night out with lots of drinks and prizes to be won! This is the first week since our last intake of Fundamentals for 2013, if you see anyone new please introduce yourself and offer some support, they worked hard last weekend! CrossFit Glasgow will be selling some Christmas gifts, get in touch with either Iain or Gavin for more details.