WOD In teams of 3: A. 10min AMRAP 10 wall balls 10 press ups Rest 3 mins B. 10min AMRAP 10 kb swings 10 burpees Only one person can work at a time so it is important you work through the set as fast as possible and minimise your team mate's rest in order to score the most rounds possible in the time limit. Thursday there will no 1915 WOD, this is replaced by a mobility class ran by Jonny Kilpatrick.  Everyone should try and make at least one of these classes whilst they are on offer.  You will learn a lot!  Just £3 per head and open to all.

1st Paleo retest Bleep test The next two tests will take place on Friday and Monday.  They will be Fran and the Total. Tonight:  Olympic lifting at 8pm. Thursday - 19.15 - there will be no WOD as Jonny will be hosting another mobility session.  These are not to be missed, for just £3 a time you can learn how to take care of your aches and pains and familiarise yourself with effective stretches and release techniques.  Please make an effort to get along to these classes as they will not go on forever. DWF: The competition will be held in Swansea over the first weekend in November.  We will likely close the gym that weekend as most of the staff and a large number of athletes will be attending. We have two teams competing with the first team consisting of Steph Campbell, Steph Dekker, Andrew Macmaster, Kim Puschman, Ben Farrell and Fitzi.  If you can't make it along then wish them luck next time you see them!

Please note that the gym will be closed between 8.15am and 10am this morning - there will be no 8.15 WOD. WOD For time: 1000m row 30 x ground to overhead 62.5/42.5 Well done to all those who took part yesterday!  It was a great event and nice to see a lot of old friends.  We hope to see you all again at Divided We Fall. For those that missed out, check out the many photos that will inevitably end up on FaceBook and our Flickr and chat with the members that were there. Ladies: 1. Nisha 2. Kim / Anna 4. Rachel 5. Anne 6. Laura Gents: 1. Andy Mac / Alastair 3. Ross P 4. Iain B 5. Alan T 6. Gavin H 7. Fabio 8. Mick Tuesday 20.00 Olympic Lifting with Ray Cavanagh, come in and learn from the best in Scotland! This Thursday 19.15 we have mobility with Jonny, there is no WOD on at this time.  

WOD 5 Rounds for time: 10 HSPU 15 knees to elbows 20 box jumps 24/20" Sunday - DWF qualifiers.  Registration starts at 9am.  Be there on time and take part in a fun, competitive event just for you, our members! Monday - Unfortunately the gym will be closed from 08.15-0930 for preparation of expanding our premises.  Sorry for any inconvenience!

WOD A. Power clean tech B. 7min amrap 30 double unders 3 power cleans (singles) 80/55kg 1 jerk Tonight there is no 19.15 WOD, it will be mobility instead, come along, take part and learn how to look after yourself! This Sunday, DWF qualifiers, registration starts at 0900, please be prompt, this is sure to be a fun day with plenty of events for everyone of all abilities.  Please do not think you are not ready to compete, we have scaled options and it is geared for all to take part until the final event!

WOD Black Box - Come in and find out! Thursday - 19.15 - mobility with Jonny, this class will run instead of the WOD.  It will focus on the lower body so come in and learn how to work on all those aches and pains you are carrying!  £3 per person. Sunday - 0900 - Registration and doors open for a day of competition at CrossFit Glasgow!  Please make it in before 10.00 as the first event will have started and you will have missed your chance to take part in the comp.

WOD A. 3-3-3-3-3 front Squat -pause at the bottom of each rep B. For time: 21-15-9 KB swing 32/24 Goblet squat 32/24 -after every set do a block run Tonight - 8pm - Olympic lifting with Ray, he is a Commonwealth Games competitor and currently coaches a number of British champions and promising Scottish lifters.  Everyone should try this class at least once as it is the quickest way to improve your Olympic lifts. Thursday - 19.15 - mobility with Jonny from PhysioEffect, the focus this week will be on the lower body, come in and learn how to sort out those tight spots in your legs and help your squat with immediate effect. Saturday - 11.00 - girls WOD. Sunday - DWF qualifications!  Be at the gym bright and early (9.00) and be ready to compete, this is a good chance for everyone to try their hand in a CrossFit competition amongst friends.  It will wrap up by late afternoon and begins with movements everyone is capable of completing.  If you don't plan on competing then stop by and help out / support athletes.

WOD A. 4 sets of max strict pull ups / ring rows - if you fail to do less than 4 reps on any set add 3 negatives to the attempt. Post total pull ups (not negatives) to comments. B. 3 rounds for time: 10 burpee box jumps 24/20 10 toes to bar (or toes to somewhere close to bar) October 21st we have a competition to decide our second DWF team.  It is open to all and does not have to include those that want to try out for the team, we hope everyone has a shot as many of you have never competed before in CrossFit.  The event will start at 9am on Sunday and will finish at a reasonable hour in the late afternoon.  If you are interested in taking part please make yourself known as we would like to get a feel for numbers.  For those wanting to compete at Divided We Fall, you must compete this day and earn your place! Tuesday 8pm: Olympic lifting is on with Ray, come in and be drilled on the two most technical lifts in CrossFit!  There isn't a member at the gym who wouldn't benefit from this class.  Cost: £6 a time. Thursday 19.15 is Jonny's mobility class and there will be no WOD on at this time.  It costs just £3 a time, come in and learn your way around a foam roller, resistance band and pain mobility ball! Saturday is girls WOD at 11am. Sunday is the [...]

For Time: Row 1000m 15 - 10 - 5 Power Cleans (62.5/42.5) & Ring Dips Regrettably we may have to cancel Saturday morning's WOD times due to staff training - watch this space. Team WOD will be on as normal on Sunday. The DWF qualifiers are looming ever closer. There is still some time left to get a T-shirt order in to support your team and look like a BAMF doing it. Do not hesitate to sign up for the B team qualifiers: two separate comps will run allowing scaled and unscaled competitors to battle for supremacy in a fun and supportive atmosphere.

A. Snatch technique Position drills  B. (Power) Isabel 30x Power snatch for time This should be scaled appropriately. I can't stress this enough. There is no 19.15 WOD today. Jonny Kilpatrick of Physio Effect will be running a mobility session at this time every Thursday from now on. Get your name down for a  DWF tee shirt ASAP. The order will be going in tomorrow. We'll check Facebook, e-mail, texts and the whiteboards prior to ordering and if it's not in by then, you'll miss out. Also, sign up to the B team qualifiers, programming is being finalised for the day and all will have a chance to experience the atmosphere of a real competition. Steph Dekker will be running her strength for female athletes class on Sunday morning at 09.30 and team WOD will commence at 11am.