WOD For time: 50 wallballs 50 sit ups 50 burpees 50 box jumps 50 kb swings

WOD 8 min AMRAP A. 5 pull ups 10 press ups 15 squats Rest 2 mins 8 min AMRAP B. 30 double unders 10 clean and jerks 65/45 Tonight - Olympic lifting at 8pm with Ray Cavanagh.  This class is available to all, members and non-members alike.  Cost is just £6 per class, come in and learn from the best in Scotland. Thursday - There is no 19.15 class, this class is replaced with Jonny's mobility class.  Cost is just £3 per person.  This class is important to everyone so if you haven't made it along to one yet, do it this week. Weekend - This weekend the gym is still scheduled to be closed, we will post any changes to this ASAP.  Keep an eye on the website for changes.

WOD Final Paleo Retest CrossFit Total 1RM Press 1RM Back squat 1RM Deadlift This is the last paleo retest marking we are now beyond the half way point in the challenge! This week Olympic Lifting is on Tuesday at 8pm. Thursday is mobility instead of the 19.15 WOD. This weekend is the Divided We Fall competition. We have two teams taking part and a number of coaches will be attending. The gym will be closed this weekend as a result, if we can open any day we will post it on the website ASAP so please keep checking.

WOD Paleo retest WOD 2 Fran 21-15-9 thrusters pull-ups This is the second paleo retest, go hard and smash that old score from 45 days ago. T-shirts for Divided We Fall will be ready early next week.

WOD A. Snatch drills B. 7 RFT 7 ring dips 7 box jumps 32/24" 7 snatch grip deadlifts 100/65 Tonight: mobility is on instead of the 1915 WOD.  This class costs just £3 per person and lasts a full hour.  Here is what Jonny has to say "This week at mobility we will be focusing on improving the rack position of the clean, front squat and jerk. Poor position here will greatly decrease your efficiency and greatly increase your likelihood of injury. " Saturday: Girls WOD 11am Sunday: Team WOD 11am November weekend 3rd&4th is the Divided We Fall competiton.  We have a number of coaches and athletes attending so the gym may be closed during this weekend.  Keep an eye on the website for more news closer to the time.  T-shirts will be ready soon and cost £20 each, buy one and help support our teams that are travelling down!

WOD In teams of 3: A. 10min AMRAP 10 wall balls 10 press ups Rest 3 mins B. 10min AMRAP 10 kb swings 10 burpees Only one person can work at a time so it is important you work through the set as fast as possible and minimise your team mate's rest in order to score the most rounds possible in the time limit. Thursday there will no 1915 WOD, this is replaced by a mobility class ran by Jonny Kilpatrick.  Everyone should try and make at least one of these classes whilst they are on offer.  You will learn a lot!  Just £3 per head and open to all.

1st Paleo retest Bleep test The next two tests will take place on Friday and Monday.  They will be Fran and the Total. Tonight:  Olympic lifting at 8pm. Thursday - 19.15 - there will be no WOD as Jonny will be hosting another mobility session.  These are not to be missed, for just £3 a time you can learn how to take care of your aches and pains and familiarise yourself with effective stretches and release techniques.  Please make an effort to get along to these classes as they will not go on forever. DWF: The competition will be held in Swansea over the first weekend in November.  We will likely close the gym that weekend as most of the staff and a large number of athletes will be attending. We have two teams competing with the first team consisting of Steph Campbell, Steph Dekker, Andrew Macmaster, Kim Puschman, Ben Farrell and Fitzi.  If you can't make it along then wish them luck next time you see them!

Please note that the gym will be closed between 8.15am and 10am this morning - there will be no 8.15 WOD. WOD For time: 1000m row 30 x ground to overhead 62.5/42.5 Well done to all those who took part yesterday!  It was a great event and nice to see a lot of old friends.  We hope to see you all again at Divided We Fall. For those that missed out, check out the many photos that will inevitably end up on FaceBook and our Flickr and chat with the members that were there. Ladies: 1. Nisha 2. Kim / Anna 4. Rachel 5. Anne 6. Laura Gents: 1. Andy Mac / Alastair 3. Ross P 4. Iain B 5. Alan T 6. Gavin H 7. Fabio 8. Mick Tuesday 20.00 Olympic Lifting with Ray Cavanagh, come in and learn from the best in Scotland! This Thursday 19.15 we have mobility with Jonny, there is no WOD on at this time.  

WOD 5 Rounds for time: 10 HSPU 15 knees to elbows 20 box jumps 24/20" Sunday - DWF qualifiers.  Registration starts at 9am.  Be there on time and take part in a fun, competitive event just for you, our members! Monday - Unfortunately the gym will be closed from 08.15-0930 for preparation of expanding our premises.  Sorry for any inconvenience!

WOD A. Power clean tech B. 7min amrap 30 double unders 3 power cleans (singles) 80/55kg 1 jerk Tonight there is no 19.15 WOD, it will be mobility instead, come along, take part and learn how to look after yourself! This Sunday, DWF qualifiers, registration starts at 0900, please be prompt, this is sure to be a fun day with plenty of events for everyone of all abilities.  Please do not think you are not ready to compete, we have scaled options and it is geared for all to take part until the final event!