There is a new class on Wednesday night starting 19.15 at CrossFit Glasgow, Jonny's mobility classes will run weekly alongside the normal WODs. It's only £3 per time. A lot of people lack the required flexibility to produce full range of motion on all the CrossFit movements, these classes are a perfect opportunity to devote some time towards developing this and subsequently increasing performance in all your lifts. If you don't think you need this class then I assume you have multiple rep bodyweight overhead squat, have no impingements and feel nothing when you lie on the foam rollers! WOD DL 3,3,3,3,3 (build up in weight to your max) then 4 rounds for time 3 power cleans 75/55 6 jumping lunges Tonight, Olympic Lifting, 8pm.

WOD Bear Complex 1. Power clean 2. Front squat 3. Push press 4. Back squat 5. Push press Do the above five times for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Post heaviest weight to comments.

... It's a mystery... Why not come in and find out! Saturday, normal wods at 9,10 and 11. Sunday, no wods, team wod at 11. Next week, Jonny's mobility classes begin on Wednesday. Expect more information shortly

Well done all who gave yesterday's WOD a go, it is a good example of what to expect for the CrossFit Open. As some of you may have seen already registration for the CrossFit Open has begun! Log on here and set up an account and register. I hope to see as many of you CFG members as possible giving this a go, Individual Competition Cost is only $10 and it's not like the London Throwdown, you will be doing 1 workout per week, for 5 weeks. So plenty of time to rest between each different event. Note: If you want to join the affiliate team then you need to register as normal and then set this up in your account details. The more of you that sign up and give it a go, the more points for our affiliate which helps our team for Regionals. It also gives you something to train towards and lets face it, it's an important part of CrossFit too, so give it a go! WOD ? Tonight: Condtioning for Parkour

Black box week continues, listen to your body, if you hurt, take a rest, if you come in be prepared to smash the WOD! Remember folks, tomorrow is Conditioning for Parkour at 7pm. This is proving to be one of the most fun classes and challenges your body and control in a laid back atmosphere. For people of all ages and abilities it should be tried by all, come down and try it, it's free! Please use the online booking system for classes, there is chat of a wallball penalty for those that don't! Saturday, Girls WOD is cancelled, a regular WOD takes it place at 11. Sunday, 10am WOD is cancelled. Team WOD is on at 11. The following Sunday the gym is closed. See you all in the gym soon! WOD Games Open 11.1 10min AMRAP 30 double unders 15 power snatch

WOD For time: 500m row 20 power cleans 60/40 30 push ups 250m row 40 kb swings 24/16 50 wallballs 20/14 Tonight, Olympic Lifting classes with Ray and Haris commence at 8pm. These classes are perfect for developing speed and power as well as refining technique in preparation for the London Throwdown and CrossFit Open. This is for people of all ability levels and even spending just 1 hour a week on these lifts is already proving to have a beneficial impact on those attending regularly. It's never too late to join so come along! Jonny will be hosting mobility classes a week on Wednesday, these will be designed to improve range of motion, increase movement efficiency and deal with niggles and aches before they become injuries. If you are interested in getting fitter, keeping injury-free or learning how to deal with muscle tightness (this should include everyone) then this is the class for you. Classes will be ongoing and only cost £3 per member per time. Let us know if this may interest you. Another black box day so if you're feeling good, come in and find out what the WOD is!

WOD 3 Rounds for time 50 air squats 10 wall climbs 1 block run This week the WODs will not be posted up until the evening, with the scores. So listen to your body and book into the classes. This weekend Gavin and Iain are away at the CrossFit Football Cert so Saturday 4 February's Girls WOD and Sunday 5 February's 10am WOD are cancelled. In place of the girls workout there will be a standard 11am WOD. The team WOD will run as normal. The following weekend is the London Throwdown. Saturday 11 February's WODs will run as normal and the gym will be closed on Sunday 12th, so please mark that date in your diaries. This week, the following classes are on as usual: Tuesday 8pm - Olympic Lifting Thursday 7pm - Conditioning for Parkour Make an effort to attend these classes, as the Games Open nears (25th Feb) we need to work on our technique and proficiency in as many movements as possible. We don't know what will come up, so you might as well make the time to learn as much as you can. I hope to see as many of you as possible signing up for the Open regardless of your ability. There is a lot to look forward to at CrossFit Glasgow in the near future, look out for pilates classes, mobility classes, re-introduction of strength programming, hosting an Olympic Lifting competition in April as well as a CrossFit lifting competition and for Iain [...]

WOD 7 Rounds for time 7 handstand push ups 7 pull ups 7 burpees 7 kb swings 7 box jumps 7 toes to bar 7 sit ups The first CrossFit Glasgow Girls WOD begins today in place of the 11-12 WOD. Sorry gents but it will effectively be a sausage free zone while we get our ladies up to speed for the open. Ladies of all abilities are welcome. Be prepared to do some pull ups.

WOD For Time 21-15-9 Overhead Squat 52.5kg Pull-ups Post time to comments Ian Creighton 4m54s

Back Squat 5-5-5-3-3-3 then 3x 500m row. Rest as required. Post weight and total time to comments.