WOD A. emom 10min snatch, hang snatch, snatch balance, OHS B. 4 rounds for quality: 6x TGU (alternating arms) 6x L-pull ups or negative pull ups or TTB with a slow negative Keep up the good work everyone, this weekend a number of our athletes are competing in the Manchester Games and if you are making it down it's sure to be a great event for athletes and spectators alike.  All the best team CrossFit Glasgow!  This weekend we have girls WOD on Saturday at 11am and Team WOD on Sunday at 11am.  The regular WOD tomorrow will be open gym but a suggestion workout will be placed on the board as always.  Next week we have Olympic Lifting on Tuesday at 8pm and Mobility is TBC. Yesterday was the last WOD Tino will be taking for a while, he moves to America for the next 12 weeks and joins CJ at CrossFit Invictus, we will be sorry to see him go but wish him all the best in San Diego.  We are certain the CrossFit Gypsy will return sometime soon to lie on the couch by the coffee machine!

WOD A. Power cleans 2x touch and go.  Work up to heavy. B. 5 RFT 20 pistols 5 power cleans @80% of A. Well done everyone who gave the muscle up progressions a go.  For those that missed them, don't worry as they will feature more in warm-ups to try and get everyone used to the grip and using the rings.

WOD A. lil Nate 8min AMRAP 2 muscle ups 4 HSPU 8 kb swings 32/24 B. Rest 4 mins then repeat your AMRAP score for time.

WOD A. Death by hang clean and jerk 60/40 B. For time: 10 to 1 Ring dips Toes to bar C. 500m row for time Tonight, 8pm, is Olympic Lifting with Ray Cavanagh.  This class is open to people of all skill levels, ages and even non-members.  Come in and have your technique looked over by one of Scotland's top coaches.

WOD 1-1-1 Overhead Squat 3-3-3 Front Squat 5-5-5 Back Squat Post loads to comments This week there is Olympic Lifting on Tuesday at 8pm, Mobility is on Wednesday at 19.15, Girls WOD is on Saturday at 11am and Team WOD is on Sunday at 11am.  All of these classes are available to members and non-members.  Members attend for free or for a reduced fee depending on the class.  These classes will make a significant difference to your regular workouts and will improve rate of improvement as well as performance in CrossFit workouts.  We have some incredibly knowledgeable staff giving their time for these classes so if you haven't been to one before, try all the classes before deciding whether it's for you or not! This weekend is the Central Manchester Games, we have a team and some competitors going along.  The workouts can be found here. I would also like to say farewell and all the best to Alan, Laura, Fanney and Gulli who all left us over the weekend.  It has been a joy having you at CrossFit Glasgow, you're all great athletes and will be missed not only in WODs but also at social events.  We wish you all the best in the future and hope to see you again sometime soon.

WOD Open Gym - Work on your weaknesses or if you're stuck for inspiration: Eva 5 rounds for time 2x block run 30 pull ups 30 kb swings 32/24kg

WOD This looks familiar.... 12min AMRAP emom 12 to 1 burpees then 1-5 thrusters 60/40 Post total thrusters Like to say a big thanks to Claire Diver for the yoga session yesterday and hope you are all feeling some of the benefits of the class.  I am also interested to hear your feedback regarding class frequency, how often would you take part in the class?  This is important because if it does become a regular fixture it will take up a class time or two when it is on! Saturday 11am - Girls WOD - Gavin returns to torture the ladies of CrossFit Glasgow. Sunday 11am - Team WOD - Come in and take part in a group workout designed by Jonny, these classes are free of charge and tend to be quite fun and relaxed (depending on who your partner is!) Don't forget the offer from RHA, the headphones have literally just gone on sale and you are the only people eligible for the discount. Hope to see you all out on Saturday night for Fanney, Gulli and Laura's leaving do.

06.15 and 18.15 is yoga. No WODs at these times. WOD Tag Team Cindy 20 min AMRAP 5 pull ups 10 press ups 15 squats As one person cycles through Cindy the other does a block run, swap over where partner left off on return from the run. Post rounds to comments. Today we have two yoga classes running, these are free of charge and are on at 06.15 and 18.15, the classes will run in place of the WOD and Claire Diver will be taking the classes.  If you have booked your spot come in, there is still space and time to book in for the even class!  We all have mobility issues and this may provide some exercises to solve your problems.  Please do not do the WOD after the class. This weekend we have girls only WOD at 11am on Saturday and Team WOD at the same time on the Sunday.

WOD A. 1RM Press B. 1RM Deadlift Heavy lifting today at CrossFit Glasgow, not quite a full CrossFit Total but we are interested to see how the score changes, if at all, when the lifts are split up throughout the week. Tonight is Jonny's mobility class, quite a good way to recover from a heavy deadlift and if you are still feeling tight on Thursday then make sure you are signed up to Claire's yoga classes on Thursday.  These are a one-off and are completely free to members.  The classes will run in place of the regular WOD at both 06.15 and 18.15.  Get your name on the board if you want to join.  

WOD A. 5 sets of: power clean, hang power clean, squat clean. Work up in weight, focus on technique. B. 15mins establish a 1RM clean and jerk. C. 4 rounds for time: 15 wallballs 20/14lbs 15 kettlebell swings 24/16kb 15 box jumps 24/20" Post clean and jerk and time for C to comments. The main classes return to CrossFit Glasgow this week and Gavin returns to the gym this evening! We also have the t-shirts in stock, sizes for females range from small to XL and guys from small to large. XL coming soon.  Two designs and they cost £15 a piece.  First come first served, we won't keep any aside but I will order in the future. Tonight is the return of Olympic Lifting. 8pm. With Ray, Haris and Colette. Tomorrow night, mobility with Jonny at 19.15. Thursday 06.15 and 18.15 the WODs will be replaced with yoga. These classes are completely free and a one-off with Claire Diver. Please take the opportunity to try something new as well as learn how to limber up! Please do not do the WOD before or after the yoga session, this is for your own safety, as KStarr would say 'don't be that guy!' Saturday 11am girls only wod. Sunday 11am is team WOD.