WOD A. 1RM snatch grip DL B. 3x10 front rack lunges C. 5min AMRAP 5 front squats 70/50 3 box jumps 32/24 This week the new rig will be arriving and getting installed, this means there may be no pull-up facility this week as we move from one to the other.  Please bear with us. We are also getting a new kit delivery soon, it will include a few new toys, these will feature in our programming shortly. Tuesday night 19.15, Olympic lifting is on. Thursday night 19.15, mobility is on.  As some of you may know, Steph Dekker has made it to the CrossFit Games Regionals, these will be hosted at the Ballerup Super Arena in Copenhagen.  Please click this link for more details.  If you are thinking of coming along for support, we have 150 free spectator tickets to give away and the more the merrier.  Plenty of people are coming along so sharing a room shouldn't be too difficult.  If you need some help please post on the FaceBook page here

WOD 'Fight Gone Bad' 60s wallballs 60s kb swings 60s box jumps 60s push press 60s calorie row 60s rest 3 rounds.  Post total reps to score. CrossFit Glasgow continues to grow and evolve.  We have recently had new showers installed, by next week you will see a new and improved, one of a kind, pull up rig.  Not to mention some new equipment being utilised in the programming.  We continue to re-invest to make CFG the best training experience in the UK!  Please treat all new facilities and equipment with the respect it deserves and any problems, just let a coach know so we can fix it! Back in stock - Speed ropes! Soon to arrive - PurePharma This Saturday we are having our 'End of the Open' social night out.  An area has been booked at Waxy's from 6pm under CrossFit Glasgow, come down and get your drink on!

A: The Saddener Max reps unbroken: Back Squat @ Bodyweight Immediately upon dropping the bar attempt max reps unbroken: Deadlift @ Bodyweight B: Grace: 30x Ground to Overhead 62.5/42.5 The ever popular mobility session with Jonny Kilpatrick of Physio Effect will run tonight in place of the 19.15 WOD  

WOD A. 5min AMRAP 15 kb swings 6 kb thrusters (3 L arm, 3 R arm) B. 5min AMRAP 15 wallballs 10 box jumps (20" for all, step up and down if necessary) C. 5min AMRAP 10 TTB 10 burpees (touch pull up bar with each jump)

WOD A. emom 2x hang clean -work up in weight B. 5mins of continuous super fun 60/40kg Showers are now operational!  Please leave them as you find them and be mindful of others waiting to use the facilities. Tonight, 19.15, Olympic Lifting. Thursday, 19.15, mobility.

*showers will unfortunately be out of use for today* WOD CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 45/29kg Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. For a downloadable PDF of the workout, click here. This Saturday the gym will be hosting the Scottish Open Championship.  This event will run all day so there will be no WODs or judged events during this time.  The event is free to attend and we will be hosting the best and brightest stars in Scottish weightlifting so come along and show your support.  First event is at 11am. Sunday we will be open a little later than normal if need be to get everyone through 13.5.  However, given it's a 4min workout for most I doubt that should be necessary!  First heat will be at 10am.

WOD For time Run AMRAP 6 burpee box jumps 12 heavy swings Your time is determined by the speed of your run.  Your score will be total reps in the 6mins as soon as you enter the gym from the run.

WOD A. 1RM front squat B. 6min AMRAP 5 front squats 7 deadlifts At ~70% of A and bar taken from floor. C. Partner block runs (4 each) Tonight at 19.15 there is Olympic Lifting with Ray Cavanagh. Thursday night is mobility at 19.15 with Jonny, open to members and non alike for just £3 per head. Saturday we are hosting the Scottish Open, this will be a full day event featuring some of Scotland's best weightlifters. All members are welcome to come along and spectate/support lifters and see a real competition in action. It's free to spectate and will run all day so needless to say we will not be judging any of 13.5 on Saturday. 13.5: please make an effort to get judged sooner rather than later. With Saturday out of the question we will be open longer on Sunday 9am-2/3ish depending on numbers. Team CFG are currently sitting in 38th so we need a big effort to get our team to regionals. If that's not motivation alone, this is the last week before programming goes back to normal!

Games Open WOD 13.4 Released Games Open workout 13.4 will be run as the WOD on Friday: all athletes are asked to turn up promptly to the class times and to bring all necessary kit. Wrist wraps, Voodoo Floss bands, tape and speed ropes will be available for purchase for those that require them. The Saturday and Sunday open gym sessions will be suspended to run heats of the Games WOD for all athletes. Please be prompt and sign up to one of the heats on the board as soon as you arrive. Any athlete who wishes to judge should first complete the Online Judges Course via the CrossFit Games site and should ideally have either coaching or competition experience. Level 1 CrossFit trainers are not required to complete the Online Judges Course unless they wish to be considered for judging duties at Regionals in Denmark. There are 185 athletes registered for the Games from our box: Be on time, be prepared and be awesome. WOD Today’s session will take an open gym format with coaches on hand to help guide you through the skills required to complete Games Open workout 13.4. We can advise on tech, help you mobilise and discuss strategy. For those who will be unable to make the WODs over Friday, Saturday and Sunday, or want to have a preliminary run under competition standards, we will also have staff on hand to validate your attempt. Jonny’s mobility WOD will be on as normal and will focus on [...]