WOD A. Hang snatch tech / work up to 1RM. B. With weight of A. 3 rounds for time: 21 squats 14 C2B pull ups 7 wall climbs This saturday, 11am is a Flow workshop with Kenny Wallace.  This costs just £10 per head and lasts for 2 hours.  Anyone interested in signing up, there are only 5 spaces left so please be quick.  If you don't have a clue what I'm talking about click this link

WOD A. spend 20mins establishing a 1RM front squat. B. Using 60% of A. 4x 2min AMRAP Row 350/300m Max front squats Rest between sets.  Go hard on the row. Can everyone please remember to avoid parking in front of 24 access railway arches. Tonight there is no 19.15 class, mobility is on instead.  This class if available to everyone and costs just £3 per person.  We will be looking at the mobility required for overhead squatting and the snatch. Saturday there is a FLOW class starting at 11.  It will be pitched towards anyone who is interested in getting more out of their performances in the gym or in their sport.  It costs just £10 per person and lasts 2 hours.

WOD Black Box -come in and find out! Well done to all those who took part in the Fundamentals yesterday, watch out regular members, some beasts are coming through! This Thursday there is no 19.15 class. Instead it's mobility. We will be addressing the issues people have with a good overhead position in the snatch and overhead squat as well as touching on the hips in the bottom of the squat. It costs just £3 per head. This Saturday 11am there is a 2 hour workshop geared towards improved competitive performance and training mindset. This workshop costs just £10 per person and is a one off. Please book up fast as spaces are very limited. This should not be missed and is applicable to all who want to get more of their training in CFG.

WOD Black Box -come in and find out! Tonight - there is no 19.15 class, instead it is weightlifting with Ray Cavanagh, just £3 per head, there is limited time to work on these lifts before the Open so get in and get involved. Thursday night there is no 19.15 class instead it is mobility with Jonny, again just £3 per head. Saturday there is no 11am girls WOD, instead there is a 2 hours seminar on competitive mindset and FLOW.  Just £10 per head this is a one-off workshop and should not be missed.  Spaces are very limited, tell a coach asap to book your spot, FaceBook and comments is not enough, come in and pay/secure your spot.

WOD 3x5 back squat 3x5 strict press 1x5 deadlift We are on to week 5 of the program, keep pushing those weights up, remember just 1kg increase on last week is legit. If any of you fail, see Iain or Gavin and let them know and we will advise you on what to do next week. There is no assistance work today as the WOD is taking more and more time as people get stronger. If you finish early please work on a skill. Pull ups, double unders, ring dips, handstands etc for the Open. Speaking of which! If you have not yet signed up to the CrossFit Games Open and are reading this post then you have the time to click this link here and get registered! Don't think we won't hassle you! Tuesday night, Olympic lifting with Ray Cavanagh is on at 19.15 instead of the regular class. Thursday night, mobility with Jonny Kilpatrick is on at 19.15 instead of the regular class. Both are vital to improving performance with the CrossFit Open coming up and costs just £3 for members. Non-members are welcome to attend.   This Saturday, 11am, there is a 2 hours workshop on Self-induced ‘Flow’ for Performance and Competition. Spaces are limited and are going fast. Please come in and book in soon. Cost is just £10 per person. More info here  

WOD A. 3-3-3 Front squat and 3 attempts at max pull ups, max strict into max kipping. B. 3 rounds for time: block run 5 thrusters 75/47.5 The CrossFit Games Open is now available for registration, we can't stress enough how important we feel it is that everyone registers and has a crack at the Open.  We don't care how you place.  Last year it brought together the community in the gym tighter than it had ever been before, it also pushed people beyond their perceived limits and accelerated improvement to performance. We will scale WODs for those that can't do it Rx and keep a table of Rx athletes so there's no excuse not to give this a shot.  We stand to have the largest number of competitors in the UK for a second year running but this isn't possible without you.  Help us show Europe and the world how passionate we are about CrossFit!  

WOD 2min stations A. 30x HRPU then max wallballs 20/14 B. 30x sit ups then max kb swings 32/24 C. 30x calorie row then max burpees Post total reps from each round to comments There is no mobility on Thursday night, a 19.15 WOD will run instead. This weekend, Sunday, there is a parkour conditioning class ran by the coaches of Glasgow Parkour. If handstands, hand balancing, gymnastics and bodyweight movement is a weakness this class should not be missed. Class is free to all and starts at 11am. Thanks to Laura for sending in this photo, remember, if you have any good photos, from in or out of the box, you can send them in to us so they can be used as sliders on the website by using our free app.  Look up CrossFit Glasgow in Apple app store or android.

WOD A. 15mins establish a 1RM clean and jerk. B. Grace For time: 30 ground to overhead at 62.5/40kg (for those able to complete the WOD Rx in under 5mins then max double-unders up until the 5min mark) Come in tonight for weightlifting with Ray Cavanagh of Gladiator Weightlifting Club, class runs instead of the 19.15 WOD and costs just £3 for members and £4 to non-members. We have wrist wraps, Omega3, D3 and ZMA back in stock! This week there is no mobility on Thursday night, a normal WOD will run at 19.15 instead.  

WOD 3x 5 back squat 3x 5 strict press 1x 5 deadlift What a weekend!  Well done to Anna for her efforts in the London Throwdown!  She managed 1000m in 3m 38 on the rower! Anne, Kirk and Steph all took part in the Powerlifting Open, amazing stuff, people begin to realise we lift some heavy weight at CFG!

WOD 7 rounds for time 7 cleans 7 kb swings 7 burpees On behalf of everyone at CFG we wish Anna Kowalska (edit: Iain needs a polish lesson) the best of luck at the London Throwdown this weekend!  You can keep up to date via their twitter .  We are very proud of her and look forward to hearing all about it when she returns, you'll smash it Anna! This weekend we are operating typical hours.  Saturday 9-12 and Sunday 9.30-1.  Sunday morning there is a girls strength session with Steph Dekker.