Black box once again. ''Unknown. Unknowable.'' Girls WOD will be at 11 o'clock this Saturday for all the CFG ladies who want to work on their weaknesses and develop their strengths. 40 Members of the box have signed up to the CrossFit Games open 2012 and there is still plenty of time to get involved. Do it.

Tonight, Conditioning or Parkour takes place at 7pm. Also next week sees the 1st retest of for the Paleo Challenge as well as the start of the CrossFit Games Open. If you are yet to sign up, get on it and choose CrossFit Glasgow as your affiliate! Girls WOD will take place on Saturday morning at 11am in place of the normal WOD. 10min AMRAP 7 power clean 70/42.5 7 handstand press ups 7 C2B pull ups

Tonight 7.15pm, mobility with Jonny, want to perfect that overhead position? This is your chance! For just £3 a time you get an hour with Jonny and the chance to really make improvements to any limited mobility ranges you suffer from. These classes are invaluable, once you learn how to do these movements you can utilise them any time, any where. Tomorrow is Conditioning for Parkour at 7pm. WOD 5sets of 1 -ve pull-up into 1-3 strict pull-ups then Every min for 10mins 1x full snatch 3x overhead squat Post weight/completed rounds to comments

Tonight: Olympic Lifting - 8pm. Wednesday: 7.15pm, Mobility, just £3 per person, the WOD runs alongside this class. If you don't have a perfect squat, a bodyweight overhead squat or ring dips then this is the class for you. Thursday: 7pm, Conditioning for Parkour, this class will teach to all the necessary movements and train your co-ordination so you can attend GPC's own classes! Saturday: 11am, Girls WOD, skills for the girls to make them better CrossFitters. Sunday: 11am, team WOD. WOD Clean and Jerk 1-1-1-1 then: 15min AMRAP 10 Ring dips 20 Wall balls 30 Walking lunges

SWOD Front Squat: 1-1-1-1-1 WOD Banded Sprint Technique Tabata Suicides 1min on 1min off (Tabata rowing for injured knees/shin splints)

Wishing all the very best for the CFG team representing down in London this weekend. Give 'em hell.   WOD "Jackie" 1000m Row 50x 20kg Thrusters 30x Pull ups  

It's another black box folks, come in and find out! Remember the gym is CLOSED from 9.15am - 1.30 lunchtime. There are no lunchtime WODs due to half the gym going to London for the Throwdown! If you are competing, no, you can not WOD.

OK folks, this is how it's gonna work. Tomorrow we are open 6.15am - 9.15am then Closed until 1.30 lunchtime. This means the lunchtime WODs are cancelled. We will be open for the evening WODs as normal. Saturday - 9, 10 am = normal WODs. 11 am = Girls WOD. Sunday - Closed. Monday back to normal!

Tonight at CrossFit Glasgow, 7pm, Conditioning for Parkour. Register for the CrossFit Games here There are also a few more things worth mentioning, the gym may be closed tomorrow during the day due to the London Throwdown, it should be open for the evening WODs but may not for the lunchtime. Please watch this space closely over the next 12 hours. Sunday the gym will be closed. Also Iain Barbour leaves on holiday in 3 weeks time, he is gone for 10 days, we may require to close the gym one or two days or operate only during WOD times for that time. Again, more to follow shortly. We will continue to throw in a black box WOD randomly throughout each week. So please act responsibly and do not over-train. WOD Bench Press 5x5 then: 21-15-9-15-21 Squat clean 50/35 Double unders

Tonight at CrossFit Glasgow Jonny will be hosting a mobility class in conjunction with the 19.15 WOD. The class costs only £3, no booking necessary. Please make it along and check it out. This weekend is the London Throwdown, the gym will be closed on Sunday. WODs will run at 9, 10 and 11 on Saturday. WOD 5 rounds for time: 250m Row 10 burpees 90s rest 10-8-6-4-2 Rep rounds of: 10m shuttle run Side plank