WOD A. Every 3mins for 15mins 5x HBBS +max strict pull ups B. Death by hang clean and jerk. On failing round do deadlifts for remaining minutes until 15min timecap. (2DL = 1HPC) This Wednesday the Fundamentals begins again.  Remember to bring in your money to the first session and be sure to let us know in advance if you are not going to make it in! Tuesday 8pm - Olympic Lifting, inspired by what you have seen on the TV?  Come in and work on your lifting technique! As some of you already know, we now have an app which is available on both Android and Apple phones, it is called CrossFit Glasgow and not only tells you the WOD but also offers membership payment options, gym cam, training log and soon a store.  The app is completely free so please install it and let us know what you think!

WOD 9am - 10am is open gym. After that the gym is closed to all but those who have booked in to train with Sam Briggs!  Sunday is the team WOD as always at 11am.  It is a cracker so be sure not to miss it!

WOD A. 1RM thruster B. Using 75% of your 1RM 5 rounds for time 3x hang clean 5x thruster 7x bar facing burpees

WOD A. 15mins find your 1RM clean and jerk B. Grace for time 30 ground to overhead  60/40 Sam Briggs will be here tomorrow night and taking the girls WOD from 10am on Saturday morning.  The gym will be open for general use from 9am till 10am, it will be open gym so feel free to come in and try a WOD from earlier in the week or work on some weaknesses.  Once 10am rolls round anyone who hasn't booked in will need to leave and the next class will commence.

WOD A. 300m row for time (go flat out) B. 3 rounds of the following 1min stations: Wall balls 20/14 KB swings 24/16 Box jumps 20" 30s rest C. 300m row for time Post 300m time, total reps and time difference between 2 rows. Another reminder that Sam Briggs will be visiting the gym on Friday night and taking the Girls WOD from 10am on Saturday.  This is a one-off so if you plan on attending you must get in touch with either Gavin or myself to book in.  Spaces are limited and are going fast.

WOD A. 1RM Hang snatch B. 5 rounds for time: 5 hang snatch @55-65% of A 10 lateral bar jump burpees 15 sit ups Congrats to Z who nailed a 400lbs back squat yesterday! Tonight, Olympic Lifting is on at 8pm. All are welcome to attend. Friday Sam Briggs visits CFG and is taking the girls WOD from 10am on Saturday morning. This is a great opportunity for all the girls to learn from last year's 4th fittest person and the UK's number 1 CrossFitter. Sunday we will be having team WOD at 11, this class is open to all and is free of charge, it's a bit of fun and tends to be less intense than the regular weekly workouts.

WOD A. Every 90s for 12mins do: 2x power clean - work up in weight or go at 85% 1RM. B. Fran For time: 21-15-9 Thruster Pull ups Tuesday night we have Olympic Lifting at 8pm with Haris Ansari. This class is available to members and non-members alike so make sure you come along and get your lifting technique reviewed. For members the class costs just £6. If you are a non-member please get in touch via info@crossfitglasgow.com to book on. This Saturday Sam Briggs is visiting CFG! She will be in the gym both on Friday night to workout and then will direct the Girls WOD from 10am on Saturday 28th. Last year Sam finished 4th in the CrossFit Games, she is a highly accomplished athlete as well as a full-time firefighter. She will be in the gym to offer advice to all of our female athletes. Spaces are limited and there are not many left. It will cost just £10 per person so please get in touch and pay up soon, first come, first served. The next 90 day paleo challenge will be announced soon, this will be our last one this year, it is more than just a diet and is designed to change the way you live by educating you in the value of sleep, fluid intake, supplementation (if any), training and rest. The challenge is comprehensive and requires a lot of hard work. If you are interested and require more information then please contact us [...]

WOD A. Yoke carry 15m B. 4 rounds for time: 15 toes to bar 30 wall balls 45 double unders A week today we have Sam Briggs visiting the gym and possibly taking part in a WOD in the evening.  She will also be taking the girls WOD Saturday 28th from 10-12.  This means the gym will not be open on Saturday for general use.  If you are female and wish to attend the girls WOD it will cost just £10 per head.  Please get in touch with a coach or via email info@crossfitglasgow.com for more information.  You can't just pitch up on the day so please get in touch, places are limited. This saturday we have open gym 9-11am and girls WOD at 11am.  Sunday is teamWOD and is on at 11am. Fundamentals are currently being restructured and the changes will be displayed on the website by the weekend.  If we haven't got back in touch with you, please accept our apologies, this is taking a lot of work and time and you will hear back from me by the weekend as well. Please be on time for WODs and enjoy some strongman!

WOD A. Power snatch, hang power snatch x2 then OHS.  7 sets and build up in weight. B. 1RM Front Squat Post loads to comments. We now have Vita Coco (all flavours), finger tape, D3, omega3 and chalk in stock.  We are also getting in naked ape and supplements to address all your post-workout nutrition!  A blog will follow shortly on the importance of all of these items that we offer. This weekend there is a Girls WOD at 11am and on Sunday there's team WOD at 11am. For Fundamentals and membership enquiries, we are currently in the process of restructuring our induction of new members, these changes will be posted by the weekend.  We appreciate your patience in the matter and hope to get you in as soon as possible.

WOD 2x Max Effort 300m Row Then: 2x 7min AMRAP 2x Block Runs Cindy (Score total and partial rounds of Cindy) Well done to all who braved the Black Box WOD and shame on those who dodged it because you thought it would be horrific; though in this instance, you were right. Many thanks to Craig Zielinski for the relentless pursuit of excellence in squat technique - much was learned and lifted. We have new stock of Vita Coco in all flavours, ideal for post WOD hydration and electrolyte replenishment, and are expecting stock of Naked Ape snack packs any day now - stand by. The living legend that is Sam Briggs will be gracing CrossFit Glasgow on Friday the 27th of this month during the evening WOD sessions. Come down and be in the presence of greatness. The Saturday morning classes will be devoted entirely to our female members; this session will set you back £10 to attend a Q&A and female specific WOD with the UK No.1 female Crossfitter.