WOD 5x5 Back Squat Then: Black Box WOD Come and find out. Olympic Lifting will be on tonight with Ray and Haris - another fantastic opportunity to train with Commonwealth Games coaching staff. You'll PR just by being in the room. If you are in at WOD time, you WILL do the WOD.

WOD A. 10-8-6-4-2 Strict pull ups Strict HSPU B. 7 Rounds for time: 7 box jump burpees 30/24 5 thruster 60/40 Hope you all enjoyed the 2012 CrossFit Games this weekend!  This week, Tuesday: 8pm is Olympic Lifting.  This class is available for members and non-members for a small fee.  Come in and learn from some top British weightlifters first hand and brush up on your lifts. Saturday is girls WOD and Sunday is team WOD.  There is no mobility planned for this week. On Saturday 28th we will have a special guest at CFG, Sam Briggs will be visiting and offering some advice and training.  This is a great opportunity for all to meet one of the fittest female athletes in the world so make sure you get in touch and get booked in via one of our staff members!

WOD 9-10AM - Open Gym 10-11AM - WOD (come in and find out) 11AM - Girls WOD A lot of fun was had by all last night watching the CrossFit Games.  It was nice to see everyone in something other than gym clothes and a more social setting.  Well done to all those who attempted Turk, there will be a video to follow soon!

Neal Turkington – Unofficial Hero WOD Lieutenant Neal Turkington of the 1st Battalion Royal Gurkha Rifles was killed while serving in Afghanistan on Tuesday 13th of July 2010. Neal is survived by his parents Ivor and Marie, brother Gareth and sister Cathy. Neal will be dearly missed by all who knew him including his childhood friends Jonny and Danny of Crossfit Glasgow. Please take a moment to read a little about Neal and his military services for our country in the link below from the MOD. MOD July 13th 2010 ‘The Turk’ For Time: 3 Rounds followed by row: 10 Turkish Get Up – Overhead Squat (must be 5 right and 5 left) 24/16 KB 20 Burpee-Box Jumps 30/24 inches 40 metre walking lunge with Kettlebell 1000 metre row. Standards – TGU-OHS must start each rep flat on back with legs straight and arm vertical. Athlete must perform a Turkish get up to standing and at follow this with a full depth overhead squat with the kettlebell still gripped overhead. On standing from the overhead squat they must return to the starting position to complete the rep. The 10 reps must include 5 right arm and 5 left arm done in that order. Burpee-Box Jumps must start face down on the floor and finish on top of the box, feet must be fully on the box without any of the foot off the box edge for the rep to count. Must be a 2 footed jump from the ground. Stepping down is [...]

WOD A. 15mins find your 1RM snatch B. emom 7 mins 3x squat clean 70-80% of 1RM Post kg to comments.

WOD A. 15mins find a 1RM Split Jerk B. For time 3x block run Grace 30x ground to overhead 60/40 Row 1000m This Friday, the evening WODs will not run as normal, instead from 5pm we will be showing the CrossFit Games live.  Please feel free to stop by and enjoy the show, bring some food and drink and if you need to train the gym will be open for you to do so. Saturday, parkour will be on, if you are interested, come in and give it a go.  This is a bodyweight conditioning class, great way to improve your gymnastic capabilities!

WOD A. 5 sets of: 2x HBBS with 10s hold at bottom 2x fast front squat (same weight as back squat) B. For time: 20-15-10-5 reps of: HR press ups knees to elbows box jumps Please let me know if you would be interested in attending or trying parkour in the gym on Saturday, it will be free and run like a regular WOD, you won't be expected to jump from buildings, nor will you be simply 'playing'.  Expect bodyweight conditioning and hard work! We have omega3 and D3 back in stock, please speak to a member of staff if you need any. If you are in during WOD time, do the WOD.  Please be on time.

WOD A. Ben Smith inspired: every 30s - 2 power cleans (65% 1RM) for 3mins (touch and go) 60s Transition every 20s - 1 power clean for (75%) 3mins 60s Transition every 30s - 1 power clean for (85%) 3mins B. 12min AMRAP 30 double unders 20 kb swings 24/16 10 C2B pull ups Well done to Tino, Steph, Rachel, Anne, Anna, Kim, MacMaster and Mat for taking part and representing CrossFit Glasgow at the Central Manchester Games. Scores can be found here This week we have Olympic Lifting on Tuesday at 8pm. This class does not count towards your weekly WOD attendance and costs just £6. Mobility is not on this week and is looking to be on less regularly over the coming months. Yoga, a new class, will be scheduled soon and may include a small fee. We are hoping to relaunch parkour this Saturday, we would like to get an idea of who will attend, it will not count as a WOD and will be completely free. The classes are challenging and a lot of fun. If you haven't tried it before then I urge you to give it a go! Class will be at 11am Saturday. As some of you may know, Tino leaves this week to the States for the next 12 weeks, we wish him all the best and if you are in the gym during Open Gym time at all tomorrow, feel free to join us in doing hero WOD Bull. The CrossFit [...]

Remember to follow the CFG athletes on Twitter here. Gym will be open from about 10.15 this morning for the team WOD.  It will be a paired WOD. A. 6min max distance row, athletes swap as see fit. B. 6mins to find your heaviest power clean. C. Team 18min AMRAP: 5 power cleans 50/30 10 sit ups 15 wallballs 20/14 - every min on the min one member must do 10 pull ups or 10 pressups