WOD Mobility WOD hosted by Jonny Kilpatrick of Physio Effect Please turn up to classes on time as they will start promptly and you will not be permitted to join late.

There is no Olympic Lifting tonight and parkour has been cancelled for Thursday.  Tomorrow however (Wednesday) Jonny will be running mobility classes for every WOD all day!  This is a terrific opportunity to learn something about basic joint/muscle maintenance.  It also gives some of you a chance to meet our in-house physio and book in for an assessment/treatment for those niggles and pains. If you are in for the WOD please be on time and if you are in training during WOD time, you are doing the WOD. Anyone looking to sign up / enquire about Fundamentals, please get in touch via email or by using the Contact Us form and we will get back to you as soon as possible. WOD 3 rounds of: 3min AMRAP: 30 burpees + max calorie row (damper setting 5) Rest 90s 3min AMRAP: 10x clean and jerk 60/40 + max rep wallballs Rest 90s Post total reps+calories

Gavin will be away on his honeymoon for the next two weeks so please see Iain if you need anything. This week, Jonny will be running mobility classes in all the WODs on Wednesday. This is free and open to all members so don't miss this opportunity to learn how to take care of those niggles and pains! If you are wanting an assessment then see him after the class to find a suitable time to book in. There is no parkour or Olympic Lifting this week however Team WOD and girls WOD will both be on over the weekend. WOD A. 20mins find your 1RM snatch or power snatch B. 3-3-3-3-3 back squat Post loads to comments

Congratulations to Gavin and Laura on their wedding today! Girls WOD is on at 11am today. Wednesday will be mobility day, so each WOD will be a mobility WOD. WOD 12 minute AMRAP Complete Annie (50, 40, 30, 20, 10 double-unders & sit-ups) then As many reps/rounds of Cindy as possible (5 pull ups, 10 press ups, 15 air squats) Post reps/rounds to comments.

WOD A. 20mins work on technique and build up to a heavy 1 rep squat clean. B. Every minute on the minute (emom) 5mins: Power clean and 3 front squats (65% of 1RM squat clean) emom 5mins: 1x Squat clean, 1x front squat (75%) emom 5mins: 1x Squat clean (85%) emom 5mins: 3x Power clean, 5x burpee (65%) Post 1RM squat clean to comments.

Happy Birthday Fitzi! Today there is no parkour unfortunately but we will keep you updated as to when the next classes will commence again. This Saturday there will be normal WODs on at 9, 10 and 11am. We will be closed on Sunday. WOD A. 15mins establish a 1RM split Jerk B. for time: 10 to 1 kb swing 32/24 lateral box jumps 24"/20" abmat sit ups

Mobility tonight at 19.15. Also this time next week the WOD will be mobility with Jonny. This Sunday we will be closed, so no team WOD, due to Gavin and Laura's wedding and the anticipated aftermath of such a joyous occasion! WOD A. Every minute for 10mins do snatch grip deadlift, hang power snatch, hang squat snatch. Build up in weight between rounds if necessary. B. In 7 minutes do 3 laps of the block and in the remaining time AMRAP squat clean thrusters 75/50kg Post load and reps to comments

Today is another limited opening hours day at CrossFit Glasgow. The gym is open from 9am - 12 lunchtime. There is no Olympic Lifting tonight. Tomorrow night Mobility class is on, at 19.15 and members and non-members alike are both welcome. If you plan on attending please let us know. This weekend we will be closed on Sunday but open as normal on Saturday. WOD Open Gym -This is the first time we have tried programming an open gym, so come along and use the time to work on your weaknesses. Gavin and I will be about to help offer advice. This is 261kg...

June already!  This week we are operating on limited opening hours for Monday and Tuesday.  WODs will be on at 9, 10 and 11am only. There is no Olympic Lifting for the next 2 weeks, parkour is also cancelled for the time being. Wednesday 19.15 we are still having Jonny's mobility session, just £3 for members and non-members are welcome to attend for just £6 a time. Next Wednesday (13th) Jonny has offered to do a mobility session, free of charge, for all the WODs that day.  This is a great opportunity and I urge you not to miss it.  It will teach you a lot about mobility and how to take care of yourself as well as give you an opportunity to speak to our in-house physio and book sessions if need be. As most of you know, Gavin and Laura are getting married on Saturday.  The gym will be open for regular WODs that day at 9, 10 and 11.  The gym will be closed on Sunday (ie. no team WOD). If you are in during WOD time, you are doing the WOD. Fundamentals, please be on time to classes and if you need to cancel, do so well in advance. WOD A. EMOM 10mins do 3-5 strict chin ups (chest to bar) then 5 strict, narrow press ups B. For time: 10 to 1 toes to bar after each round do 3 power snatch ~60-75% of 1RM

Monday and Tuesday we are operating like Saturday hours.  There is no Olympic Lifting on Tuesday night. A week on Wednesday Jonny will be running a mobility WOD for all the day's WODs.  This is free for all and is a great chance to learn from our in-house physio.  It also gives you a chance to speak with Jonny and book in for any issues you are having. WOD 15min AMRAP 5 pull ups 10 abmat sit ups 15 box jumps 24"/20"