Workout of the Day
3 x 3 Thrusters Then: 10 Minute AMRAP 1 Thruster (Heavy) 10 Double Unders 5 Clapping Push Ups 'Fundamentals' classes begin today at 17.15 and 18.15 running alongside the normal WOD. Today's movement is the squat and its variations.
Next week the first tests for the Paleo Challenge will take place, we are going to include this into our normal programming so you can all track your progress (at least in athletic performance) over the next 90 days. 6 rounds for time: 5 wall climbs 10 deadlifts 80/55kg 20 box jumps We have a projector! Any suggestions for films on 'movie night?!'
Fight Gone Bad. We're not taking part in the official festivities, however please do donate to show your support.
5 rounds for time: 400m run 10 front squats (weight assigned by coach) 15 knees to elbows
6min AMRAP 15x box jumps @24" 12x hand release press-ups 2min rest 6min AMRAP 30x double unders 5 power cleans @70/40kg Post rounds to comments
Gavin's least favourite day! Deadlift 5-5-5-3-3-1 Post loads to comments. Tonight at 20:30 there will be the first Paleo seminar. Please keep in touch with Gavin or myself about taking part in this cycle of the Paleo Challenge. The next challenge won't be until the new year, so get involved whilst you can!
For those yet to sign up for membership, please get in touch via email, text or in person and we can give you all the necessary details to complete membership. Also, sign up for MindBody Online by clicking "book in here!!" so we can enable your account to book classes. For those that are waiting to be enabled and have paid, please get in touch. Well done to all those who attended today, some great form under the weight and some good numbers to beat in the not-too-distant future. WOD Split Jerk technique / 1-1-1-1-1 then: 5 rounds for time - 3 hang power clean - 5 push press - 7 burpees (use about 85% of your 1rm split jerk) 14 Days Ago Today
CrossFit Glasgow begins taking membership from today! Unfortunately we are still waiting on the phone line to be installed so all payments can be made by either bank transfer or cash. Please either text, call or email to say which membership option you wish to take and then click the "book in here!" link on the right-hand side and sign-up on our MindBody class page. Once payment is received I will authorise your account and you will be able to book in for classes up to 2 weeks in advance. Class size is currently capped at 10 however we do not expect this to be an issue any time soon. Once we reach a point where classes exceed 10, we will be in a position to buy more kit and have more staff on hand to maintain the high standard of coaching you have all experienced this last week. The CrossFit Glasgow Paleo Challenge also begins this week, on Wednesday 14th September 20:30 we will host our opening seminar to outline the goals of the challenge and offer the opportunity to members to ask questions before beginning the challenge on the 15th. If you are unsure about whether to join the challenge, now is the time to ask, we are offering a one-off price of £90 for the challenge (available in 2x £45 payments) in comparison to the typical £120. The next challenge isn't scheduled till January so don't miss this chance! WOD for today Back Squat 5x5 [...]
For time: 2x Block Run 5 rounds of: - 15 kb swings - 15 box jumps 1x Block Run
What a busy Friday! Thanks so much to all who attended, over 40 names on the scoreboard! Your results will be posted shortly. Hope you all have a great weekend and remember, membership starts next week as does payment for the Paleo Challenge. If you have any questions please give me a ring or contact us via the email given here ----> Technique: cleans 5 Rounds for time 5 power cleans 10 pistols 15 hollow rocks