WOD Emom for 20mins Clean, Hang clean and jerk Go heavy and challenge yourself Tonight there is no 19.15 class, instead we will have Ray Cavanagh of Weightlifting Scotland in to help everyone with their olympic lifts, cost is just £3 per head and session lasts an hour.  Open to people of all ages and abilities. Thursday night at 19.15 is a mobility class, again just £3 per head, this class will teach you how to look after your body and improve your range of motion

WOD 3 rounds for time: 20 thrusters 40/30 10 pull ups Block run - For Rx+ 30 thrusters/15 pull ups, all sets must be unbroken, if you break a round then immediately do a block run.  Only one block run per round. Tuesday 19.15 there is olympic lifting with Ray Cavanagh.  Come in and work on your technique, learn from the best and increase those weightlifting totals for next year's Open! Thursday 19.15 is mobility.  In each of these classes Jonny focuses on specific areas of the body and teaches all how to loosen, improve range of motion and maintain good muscle and joint health.  Well worth a visit and a good social atmosphere. The gym is soon to have more Rogue wrist wraps in stock so please bear with us!  

A: 3x 40m Sled Pull 30-60kg Post time and load to score B: Death by Clean and Jerk 60/40kg 1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3 etc.... To failure. This Saturday, immediately following Girls' WOD, there will be a Pilates class hosted by Mariam Viray focusing on core strength, balance and flexibility. It will set you back only £3 and will be challenging even for those who consider themselves fairly accomplished athletes.          

Today we will embark on a bit of an experiment. We are going to run an 8 week cycle of a 20 rep max linear progression in the back squat. We will do this every Thursday for the next two months and will record all scores so make sure you put them up. If you want to include your current body weight as a variable on the scoring then that will be even better but there is no obligation to do so. We'll be doing this in the high bar position and standards must be maintained as always. 20 Rep Max Back Squat (High Bar) Go as heavy as you can with the knowledge that you should be able to complete the reps. You will add weight next week. Tonight we'll have Jonny Kilpatrick's mobility WOD at 19.15: prepare for some poor music choices and some excellent instruction in maximising functional range in muscles and joints. Girl's WOD will be on with Steph at 11am on Saturday. A huge word of thanks to all the gents who have cleared out promptly the past few weeks to allow this to go ahead.

A: 10-1 1-10 Criss Cross  Burpees and wallball throws 20/14lbs B: In 15 minutes complete 22kcal Row AMRAP 7 lateral box jumps 24/20 (Beginners scale to jump and step down) 5 Push Press 20/15kg 3 KBS 32/24/16 Post total reps to score (15 reps per round) Tomorrow night at 19.15 Jonny Kilpatrick of Physio Effect will be hosting another session of mobility tuition - anybody who has sore/tight knees, hips, shoulders, neck should make this a priority class every week. We currently have stock of a limited number of Voodoo floss bands for anybody who wants their own - see a member of staff for info.

A: Snatch Technique B: 3-3-3 Snatch Grip Deadlift Tonight at 19.15 we will be hosting Ray Cavanagh's Olympic Lifting class. For those who attended today's WODs this will be an opportunity to further develop your existing competence in the snatch; while those who are already realtively proficient in the Olympic lifts can practice their lifts under the watchful eyes of Scotland's best. This Saturday at 12.30 Mariam Viray will be running a Pilates class focussing on core strength, balance and flexibility. It will set you back only £3 and will be challenging even for those who consider themselves fairly accomplished athletes. We are all eagerly awaiting the results of the Level 1 cert that went down in Wales this past weekend. Two of CFG's finest: Dougie Eatherington and Fabio Cibelli both took the plunge. Fingers crossed.

A: Handstand hold practice with practice time available to advanced athletes for handstand walks. B: Nancy 5 Rounds For Time 400m Run 15x Overhead Squats 45/30kg Thanks to everyone who has filled out a questionnaire about the facility so far, your input is very highly valued. If you have not already done so, please pick one up from the desk: they are anonymous and there is space for your comments. If you don't tell us; we'll never know. Tomorrow night is Olympic lifting with Ray Cavanagh in place of the 19.15 WOD. Get along if you can and start to refine your skill in the snatch and clean and jerk with one of Scotland premiere Oly coaches.

Jonny and Danny of Physio Effect Glasgow offer a range of clinical and therapeutic services out of their clinic at CrossFit Glasgow and as Health Professions Council registered Physiotherapists are able to offer these services under private medical insurance. Many of you will have a private medical insurance policy through work or privately for your family and are probably unaware that this will likely offer coverage for physiotherapy services. If you have Private Medical Insurance with Physiotherapy cover and are injured, often all that is required is a letter from your G.P. referring you for physiotherapy treatment. Provided you have called the insurance company and have an authorisation code for your treatments, we will take care of the insurance billings. This leaves you free of the financial burden associated with a number of physiotherapy treatments that can be required to fix your injury and return you to optimal levels of performance. Physio Effect  are recognised providers for PruHealth, Aviva, Simply Health, WPA and Cigna. Jonny can also provide services to Bupa and AXA - PPP outside of Physio Effect. If you think this may apply to you and are interested in finding out more please do not hesitate to contact us atinfo@physioeffect.co.uk.

The very best of luck to all of our athletes attending the Rainhill Trials in Manchester tomorrow. Anne and Kirsty have been setting the world of strongwoman alight and should drop some strength bombs; Red has returned to the fold for his first domestic competition since he got off the boat, Andrew "Hollywood" Macmaster will be showcasing all that he has worked for over the past year and Ally McGinnigle will be getting involved for his first ever Crossfit comp. From all of the CFG community: Good Luck

WOD 3x above rings lockout 30-90s 3x false grip ring body row 5-13 reps 3x negative bar pullup 9-13 reps 3x ring press up or mountain climber or plank hold with turn out 5-13 reps or 30-90s hold. Rest as required between sets.  This is a skill development day, keep a record of your scores if you wish to repeat regularly to track progress.