Workout of the Day 2min AMRAP 500/450m row max wall balls 2min rest 3 rounds 2min AMRAP 200m run max pull ups 2min rest 3 rounds The 90 Day Paleo Challenge begins a week today!  Thanks to all who attended the seminar and we look forward to seeing the big gains ahead! As you know, we are hosting the Strongman seminar on September 21st.  It is not far away and will be hosted by RobO himself.  There are very few spaces left so get booked on!  We will also be hosting a social night on the Friday before.  This will cost just $20 which will go towards food and drinks.  Link can be found here Remember for those looking to attend the seminar and looking for information we have created a page just for travellers on the right hand bar or click here   Tuesday - 19.15 - Olympic lifting - there is no WOD at this time.  At a cost of just £3 per head this is a class that shouldn't be missed.  You will be taught by one of the heads of Weightlifting Scotland and Senior British Champion Colette Will! Thursday - 19.15 - Mobility - there is no WOD at this time.  Again, just £3 per person, our resident physio Jonny Kilpatrick of Physio Effect will be teaching you how to maintain your joint health and improve your range of motion.  Open to members and non this class is a great learning experience and fun atmosphere.

3 Rounds For Time Row 250m 5x Tyre flips (on edge, not over) 15 wallballs 5 axle bar power cleans 10 pull Ups This Saturday at 13.00 will see the 5th cycle of the paleo challenge get underway. The seminar will outline the rationale for, objections to and common pitfalls of this popular dietary paradigm. Those wishing to take part in the 90 day challenge will have access to a range of resources including a dedicated website, shopping lists, recipes and journal articles. You will also be monitored anthropometrically over the 90 days and have standardised test workouts to complete. At the end of the challenge you will be issued with a detailed summary pack that tracks your progress and gives specific advice for your ongoing development as a CrossFit Athlete.

Workout of the day 1 rep max back squat This is the end of the 20 rep max progression. There is no 19.15 WOD, instead Jonny will be hosting mobility.

Workout of the Day 4 rounds for time 8 burpee box jumps 12 thrusters 25/ 40 16 ab mat sit ups Start with a block sprint and go on one every 3 mins This Thursday at 19.15 there will be WOD class and mobility will be on instead.  Open to non-members and members for just £3 per head this should not be missed. This Saturday 13.00, we will be having the Paleo Challenge Seminar.  It will cost just £25 per person and is set to last about 2 hours.  If you are planning on attending or giving the 90 Day Challenge a go please notify a member of staff.  This is the first time we have had the challenge this year, it should not be missed!

A. MAx Ring Dips B. Max Lock Outs C. 6 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats Weightlifting will be on tonight with Ray and Colette at 19.15. Jonny Kilpatrick will run his usual mobility session on Thursday evening at the same time. There are still a few spaces left on Rob O's Strongman seminar in September - this seminar is one of the best we have been on in terms of skills gained and fun had. It's worth the money alone just to stand next to the legend himself.

Workout of the Day A. Clean technique B. 16min alternating emom odds- 15 wallballs evens - 2 hang cleans This week we have olympic lifting with Ray Cavanagh in place of the Tuesday 19.15 class.  It is open to all, you do not need to be a member.  Class lasts an hour and costs £3 per head. Thursday there is no 19.15 class, in it's place our resident physio Jonny Kilpatrick will be taking a mobility class, again, it is open too all, you do not need to be a member and cost is just £3 per head. This Saturday there is a Girls WOD at 11.  It is free for all female members. CrossFit Glasgow's 5th round of the 90 Day Paleo Challenge begins with a seminar on Saturday 31st August at 13.00!  If you are interested in attending the seminar only, that is possible for a small fee, it will be headed up by Gavin Heselton and Stephanie McCormack.  More details can be found here

A: 20 Rep Max High Bar Back Squat Keep the progression going from the previous weeks. B. 50x Evil Wheels Mobility is back on with Jonny Kilpatrick of Physio Effect. Jonny has a wealth of experience from extensive private practice in New Zealand and Australia - anything important happening in the world of physiotherapy right now is happening there. Take advantage of his wealth of knowledge: if you're afraid of taking care of yourself; you must be afraid of heavier squats, better Fran times and continued function into later life. Get involved. The Paleo Challenge will kick off next Saturday with a seminar at 13.00. Watch this space for updates.  

Workout of the Day A. 60s max kb swings 32/24 60s dead bugs 60s mac kcal row 60s rest 60s max wallballs B. Best WOD ever.

Workout of the Day A. max lockouts above rings max ring dips max mountain climbers B. emom 10mins odds- 7 burpees evens - max handstand hold Tonight: 19.15, Olynpic lifting is on instead of the WOD, class costs just £3 and you get the chance to learn from the best coaches under Weightlifting Scotland! Thursday: 19.15, mobility is on instead of the wOD for the same price as the Oly class Jonny Kilpatrick will teach you how to improve your range of motion and aid in your awareness and recovery from those particularly gruelling workouts!

Workout of the Day Complete 3 rounds of: 5 front squats banded sprint 5 strict pull ups