WOD Team AMRAP: 30cal row 25 kb swings 24/16 25 Wallballs 20/14 25 HRPU 30 walking lunges Block run Tomorrow night (Thursday) Jonny will be running his mobility sessions in place of the WOD at 19.15. Class costs just £3 and is a must for all members. It teaches you all how to identify and target those tight muscles which cause poor movement range and how to recognise issues before they become injuries. This weekend: Saturday 11am girls wod. Sunday: 9am girls strength wod. 11am team wod with a Parkour twist! Come in and learn skills like bar muscle ups and hand balancing!

WOD A. 1 rep max squat clean B. For time: Block run 20 kb snatches (10R/10L) 24/16 Block run 20 overhead squats 40/30 20 box jump burpees 24/20" Tuesday: Weightlifting with Ray Cavanagh at 8pm.  Come in and work on your speed and power with this focussed class led by one of Scotland's most qualified coaches. Thursday: Jonny's mobility class finally returns!  This will run in place of the 19.15 class.  Again, there will be no 19.15 WOD on Thursday 4th.  This class is important for everyone, you need to learn how to care for your body especially when you do exercises as rigorous as CrossFit WODs.  This class is open to members and non-members alike and costs just £3 per person.  Block booking will also be available soon. Saturday:  Girls WOD is back on at 11am. Sunday:  Girls strength session starting at 9am with Steph Dekker.  Then  team WOD at 11am with Omercan, come in and learn skills like hand balancing and bar muscle ups! October 21st - Sunday - We will be hosting an open competition for Divided We Fall.  As some of you may be aware we now have 2 teams for this competition (more details can be found here), one team has been decided by the coaches.  The other team (consisting of 4 boys and 2 girls) is yet to be decided and the fairest way we can think of making this team is by having you all earn your space in competition.  So save the [...]

WOD For time: 21-15-9 Fat grip deadlift 62.5/40kg Lateral box jump burpees 24/20" Tonight is the last chance to take part in the track running session so do your best to make it along.  If you haven't read the link I have been posting all week then read this, it is not simply a run around the track, it is a coached event that includes specific drills to improve your sprinting technique.  This is a great chance to work on a skill many take for granted and to get a solid 400m time which you can measure improvement against. Great news, Jonny Kilpatrick our resident physio and owner of Physio Effect is starting up his mobility classes again!  These are likely to start on Thursday 4th October and are scheduled to run in the evening in place of one of the WODs.  This class is a must for all.  So please do not skip it.  It will cost only a few pounds and will leave you with a wealth of knowledge and improve your movement so you can continue to smash those PB's!

WOD A. Hang snatch 3-3-2-2-1-1 Post loads to comments.  For those not used to the movement, spend 20mins practising. B. HBBS 3x3 with 5s pause at bottom of the first rep. Tomorrow night is the last chance to attend the running track sessions.  More details can be found here Sharon is doing a few massage promotions, if you have never had a massage before and are not sure what to expect please read her article here

WOD A. Tabata B. 1min on / 1min rest Row (calories) HR press ups Wallballs 20/14lbs - 10' line Box jumps 20" Complete 2 full cycles and post lowest scoring round on each station. - Regular members do 10 burpees during each 60s rest. This weekend the Four Nations are on in Manchester.  We have a number of competitors taking part (Fitzi, Steph C and Steph D) so if you see them wish them the best of luck! If you missed yesterday's track running session you can still make the one on Friday night, more details can be found here

WOD For time: 50 Double unders 15 Clean and jerk 50 Double unders 10 Clean and jerks 50 Double unders 5 Clean and jerks Weight 65% of 1RM C&J or scale accordingly Track running session is tonight please register your interest and commit to a time either in the box or on the FB page. This is a great opportunity to learn new skills and people have gone out of their way to provide the service - let's show some big support.  More details can be found here Sharon has some new massage options.  More details can be found here Olympic lifting with Ray is tonight at 8pm.  If the speed/power lifts are your weakness or you have not seen the sort of progression you would have hoped in your clean and jerk or snatch then this class is vital for you.  Spend an hour with some top coaches and learn about your lift.  This class is open to all, just drop us an email at info@crossfitglasgow.com or pitch up! This weekend there is the Four Nations competition in Manchester.  More details can be found here.  We have a number of athletes competing and going along to spectate.  If you wish to join them either check out our FaceBook page or ask in the box.

WOD Hero WOD Murph For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. There is a lot going on at CrossFit Glasgow this week.  I will try and keep it in order and keep it concise. Monday:  Due to the bank holiday our opening hours are reduced.  We open at 06.15 and last WOD will run at 11.15.  Coaches will be around to help with any queries but once you begin there will be little input we can offer! Tuesday: Back to normal hours.  Olympic Lifting at 8pm with Ray from Gladiator Weightlifting Club.  A lot of members have seen drastic improvements to their Olympic lifts thanks to spending a few weeks in these classes.  If you haven't tried it, give it a go. Running:  Track running sessions are on this week, more details can be found here.  It will take place at Nethercraigs Sports Centre at 18.00 and will run on Tuesday 26th and Friday 28th Sept. Saturday: Four Nations takes place at TRAIN Manchester.  If you are free and fancy a road trip, ask around the gym, there are plenty of people going to compete and spectate who can probably offer you a lift! Sharon, our massage therapist has a number of new offers this week regarding sports massage.  She has written an article explaining what massage is and what one can expect from a treatment.  Here is the [...]

WOD A. Back squat 3-3-3 Post total kg of heaviest 3 sets lifted. B. 3 rounds for time: 2x block run 20 goblet squats 32/24kb 10 C2B pullups - This workout should be unbroken with minimal rest.  Scale accordingly. This Monday we will be operating on a half day due to the bank holiday.  The hours are slightly different than normal.  WODs will run at 06.15, 07.15, 08.15 and 12.00.  Gym will be closed for workouts by 13.00.

WOD 3min AMRAP 3x cleans 3x thrusters 3x squats Rest 3mins 6min AMRAP 6x cleans 6x thrusters 6x shoulder to OH Rest 3mins 6min score for time weight : 60/40kg Post reps and time to comments.

WOD 1min at all 5 stations then 1min rest.  Post total reps each round. 3 rounds. Burpees Kb swings Sit ups Wallballs Row (cal) This weekend WODs will run as normal.  The girls WOD is on at 11am on Saturday, team WOD is on at the same time on Sunday.