Workout of the Day A. 30 strict pull-ups in as few sets as possible.  This should be done in fewer sets to last week! B. 5 Rounds: 5 axle GTO 6 keg cleans 3 tyre flips 8 burpee box jumps Well done to all those that passed their Fundamentals yesterday!  If you see any new faces in the gym this week please make them feel welcome and introduce yourself. Tonight there is no 19.15 class, olympic lifting is on instead!  This is a great class taught by some of the best coaches in Scotland.  £3 per head and open to all, you don't have to be a member! This Thursday there is no 19.15 class, mobility is on instead, again it is £3 per head and open to anyone who wishes to join. Saturday 11AM there will be a girls WOD.  Gents please have your workouts finished by this time or use next door.  Class is free and will be taught by Nisha. Christmas night out will be on Friday 20th December.  Tickets are on sale in the office and it will cost just £15.  Even if you just finished the Fundamentals please feel free to come along, it will be a lot of fun and prizes will be given out!  

Workout of the Day A. 5x5 back squat (week 4 of 5) increase weight from last week by at least 1kg! B.3x5 snatch grip deadlift This week we have all the usual classes: Tue 19.15 there is no regular WOD and olympic lifting is on instead Thu there is no regular WOD and mobility is on instead December 20th we have our Christmas night out!  All are welcome, member and non.  Please get in touch and we will give you the details.  The more the merrier! Another intake of Fundamentals joins us at CFG, please make all newcomers feel welcome and we look forward to seeing more of you over the next weeks and throughout the new year!

Workout of the Day A. 5RM hang power clean - this is week 2, try anf increase the weight by at least 1kg to last week. B. 50 front rack lunges 60/40 every 10 reps, drop the bar and do 10 wallballs This weekend is Fundamentals weekend.  Some spaces are still available, if you know anyone who wishes to join CFG then the time is now, these are normally sold out and it is the last one till January next year!

Workout of the Day A. 3x5 strict press - increase weight by 1 to 2 kg from 2 weeks ago. B. 100 banded face pulls C. emom 10mins 5 burpee box jumps into max shouler to oh 50/35kg Tonight there is no 19.15 WOD and mobility is on instead.  This weekend we have Fundamentals on.  Regular opening hours will operate.

Workout of the Day A. 25min time cap 2 rounds of: 1mile run for time rest 2mins max wallballs -3 breaks permitted but no longer than 20s each 20/14. Record reps. rest 2mins max unbroken kb swings (American) 24/16. Record reps. B. Hip mobility  

Workout of the Day A. 30 strict pull ups in as few sets as possible -each set you break take 2mins rest B. 3x8 pendlay row C. Every 3mins for 12mins 200m run max weight plate carry from door to rig max bar muscle ups/c2b up until 2.30 in 3rd minute.

Workout of the Day A. 5x5 back squat - this is week 3 - go heavier than last time by 2.5-5kg. B. 3 RFT block run 5 box jumps 30/24 3 deadlifts 120/85 Well done to all those who attended our StrongVolk competition!  It was a fantastic event and some sweet prizes were given away courtesy of Reebok. We are pleased to announce the roadworks on Bridge Street are finished due to the burst pipe. The week ahead has all the usual classes, olympic lifting on Tuesday night at 19.15 and mobility on Thursday at 19.15.  If you haven't been to these classes before, make an effort to get along.  You will learn so much and they cost just £3 each! This weekend is Fundamentals weekend.  It is the last one of 2013 and we look forward to introducing a lot more people to CrossFit and into the CFG family.  Weekend classes will resume as normal. The Paleo Spartans have less than 45 days till the end, keep up the good work! CrossFit Glasgow will have a Christmas night out on Friday 20th, more details to follow soon.

CrossFit Glasgow will be effectively closed today from 11am for their first StrongVolk Seminar and Competition. As a consequence, Girls WOD will run at the earlier time of 10am.

Workout of the Day Fran! 21-15-9 thrusters pull ups This is the last test of the Paleo Challenge half way point.  If you are yet to get your measurements done please get in touch ASAP.

Workout of the Day Bleep! Tonight there will be mobility on at 19.15 but if you need to do the bleep we can also accommodate you in the new facility next door. Mobility costs just £3 per person for the hour and the class is available to non-members for the same price. This Saturday we have our very own Strongperson event, it will not only be a day of competition but also a day of learning.  This event is sold out and will kick off at 11am for weigh in.