Workout of the Day In teams of two, with only one partner working at a time, complete three sets for max reps of: 2 Minutes of Rowing (for Calories) 2 Minutes of Thrusters (42.5/35kg) 2 Minutes of Kettlebell Swings (24/16 kg) 2 Minutes of Burpees 2 Minutes of Pull-Ups The gym will be closed after the lunchtime WODs.  It will re-open at 18.00 for the Halloween WOD which we hope to start around 18.30.

Workout of the Day 11min AMRAP Clean (full depth) Bar hop burpee Ladder the reps so: 1-1-2-2-3-3 is 1 round.  Then start back again with 1 clean, 1 burpee, 2 cleans, 2 burpees etc.  Complete as many rounds as possible in 11mins. Tonight there is no 19.15 class, Olympic Lifting is on instead.  £3 per person. Bleep test will be on Thursday. Fran will be on Friday. This Wednesday we have Halloween WOD from 18.00-20.00.  Please feel free to bring some food and drink to share.  Costumes are mandatory.

Workout of the Day CrossFit Total 1RM strict press 1RM back squat 1RM deadlift Tuesday night there is no 19.15 WOD, instead Olympic Lifting will be on.  £3 per person. Wednesday night we will be having a Halloween WOD!  Costumes are mandatory and we will open the gym from 18.00 and the WOD will begin around 18.30.  The gym will be closed after the lunchtime WODs until 18.00.  Feel free to bring some food and drink to share with others and bear in mind some people are on the Paleo Challenge! Thursday there is no 19.15 class, mobility is on instead and this is open to anyone.  You do not need to be a member of CFG to attend.  £3 per head. Thursday will also be the bleep test and Friday will be Fran.  Please book in with a coach asap for your half way mark measurements if you are taking part in the Paleo Challenge!

Workout of the Day A. Clean technique B. 5RM hang power clean C. 3 rounds of: 60s barbell hold (front rack) 60s hollow rocks 60s banded good mornings The gym will be closed on Sunday. Monday we begin our Paleo Challenge retests.  Starting with the Total so bring the strength! Wednesday we will be having a Halloween WOD in the evening, doors will open at 18.00 and the WOD will begin around 18.30.  Please come dressed up and feel free to bring food and beverages! Thursday will be the bleep test. Friday will be Fran.

Workout of the Day A. 3x5 strict press B. 3 rounds for time: 10 STO 60/42.5 10 kb swings 32/24 10 box jumps 30/24 Next Wednesday we will be closed after the lunchtime WODs and will open again for a Halloween WOD at 18.00.  The workout will begin around 18.30.  Costumes are mandatory and feel free to bring some food and drink! Tonight there is no 19.15 WOD, mobility is on instead.  Just £3 per person and you don't need to be a member.

Workout of the Day A. Toes to bar technique and movements standards for competition B. Buy-in 3 block runs then 3 rounds of: 13 wall climb overs 48/40" 11 TTB 9 deadlifts 80/55 then cashout 3 block runs. 22min time cap.  Scale accordingly.

A. Double under practice Advanced athletes: 3 min AMRAP B. HSPU tekkers C. 21-15-9 HSPU 5-8-11 Power Cleans 80/55kg Tonight we have the usual Olympic lifting session at 19.15 instead of the WOD. This is becoming an extremely popular class and rightly so - if you haven't previously attended, you must be dynamite at Weightlifting. Thursday evening at 19.15 will be Jonny Kilpatrick's mobility class - this would be very worthwhile for those of you who lack the hip flexibility to maintain an upright chest position in the back squat - you know who you are. The Strongvolk seminar and competition on Saturday 2nd of November is filling up fast - the competition will be scored by weight lifted expressed as a percentage of bodyweight so all can particpate on a level playing field. Please e-mail events@crossfitglasgow.com to register your interest.

Workout of the Day A. 5x5 back squat (week 2 of 6 add 2.5-5kg to last week's 5x5) B. 5 rounds of: Row 200m 10m barbell lunge 60/40 in front rack. Tuesday 19.15 is Olympic Lifting, its just £3 per person to attend this high value class that is geared towards people of all ages/abilities and you do not even need to be a member to attend! Thursday 19.15 is mobility, this class is also £3 per person and is taken by our resident physiotherapist Jonny Kilpatrick of PhysioEffect.  You don't need to be a member to attend. Sunday 27th we will be closed.  Sorry for any inconvenience caused.

Workout of the Day In teams of 3: A. 10 min AMRAP farmers carry 150/100kg B. 10min AMRAP wall burpee / keg carry We will be closed on Sunday 27th. October 30th (next Wednesday) CFG will host a Halloween workout, it will kick off at 18.30 and we aim to finish the night by 20.30.  Please bring your own food and beverages to share with members and be sure to dress up!  The gym will be closed after the lunchtime WODs and doors will open at 18.00. November 2nd we will be having our very own strongman seminar, we know many of you missed the chance to meet RobO and we will be going over what he taught as well as hosting a small competition.  Spaces are extremely limited.  Scoring will be calculated as a percentage of bodyweight and the competition is therefore open to all. For those that have booked a spot please be sure to pay so we can get some sweet prizes!

A. 3 x 3 Push Press B. 3 Rounds Max STOH (55/35kg) - As soon as you break your set, jump up on the rig and complete max TTB Rest 1 Minute   Tonight there is no 19.15 class, Jonny will be taking a mobility class in it’s place.  This class costs just £3 and is open to members and non-members for the same great price. October 30th (next Wednesday) CFG will host a Halloween workout, it will kick off at 18.30 and we aim to finish the night by 20.30.  Please bring your own food and beverages to share with members and be sure to dress up!  The gym will be closed after the lunchtime WODs and doors will open at 18.00. November 2nd we will be having our very own strongman seminar, we know many of you missed the chance to meet RobO and we will be going over what he taught as well as hosting a small competition.  Spaces are extremely limited.  Scoring will be calculated as a percentage of bodyweight and the competition is therefore open to all. For those that have booked a spot please be sure to pay so we can get some sweet prizes!