WOD A. For time: 1x block run then 3 rounds of: 30 wallballs 15 burpees then 2x block run then 3 rounds of: 15 kb swings 30 walking lunges then 3x block run

WOD A. Push press 2-2-2-2 B. Split jerk 1-1-1-1 C. For time 21-15-9 power clean 75/50 HR press ups Olympic Lifting is on tonight at 8pm. This class costs just £6 and is open to anyone of all ability and experience levels. It's a great way to develop your technique on the clean, snatch, squat and just devoting a full hour to these skills once a week goes a long way to improving your technique over a short period of time.

WOD A. 5 rounds: 30s box jumps 30s rest 2x banded sprints B. Every 3 mins do 3x Front Squat. First lift with an empty bar, work up to your max kg in just 8 lifts (21mins) Post kg to comments. Big thanks to Omercan and Ellie for taking the Team/parkour WOD on Sunday, it provided something different for all our athletes. Look out for some handstand classes and other skills in the near future. Tuesday night is Olympic Lifting at 8pm. Also on the 15th and 16th of September we will be having a weekend workshop focussing solely on your weightlifting technique. This is a great opportunity for all athletes and coaches to learn more about the two lifts and work on coaching points, corrections, technique and programming. The first day will be for athletes and the second day will feature more programming and coaching/teaching the lifts. We are also in talks with Lon Kilgore and looking to host a seminar at CFG and another at Basix gym (CrossFit Scotland) in October and November. Spaces will be very limited, more news to follow on this. The Four Nations WODs are underway and the next one we will programme on Friday in place of the regular WOD. If you can't make it in on Friday then come down Saturday where we will be doing it all again!

Team WOD is on, 11am, be on time a d prepare for a Parkour twist! Olympic Lifting on Tuesday night 8pm and don't forget the weekend workshop coming in September with Helzy and Jonny. Spaces are limited and are filling quickly. Please either use the PayPal link to the right or see a member of staff.

WOD  ‘Grindy’ In an 8 minute window complete A) 30 ground to overhead then in remaining time B) As many rounds and reps of 5 pull ups 10 press ups 15 squats Score is the number of rounds & reps completed in B Do you need help to refine your technique in the Olympic Lifts? Do you want to learn more about how to Snatch or Clean & Jerk?  Helzy and Jonny of CrossFit Northern Ireland/The Unit  have offered their expertise for one weekend only. CrossFit Glasgow will be hosting an Olympic Weightlifting Workshop on Saturday the 15 September. You will spend time learning and practicing the lifts and fine-tuning positions, speed, coordination, agility, accuracy and balance. The 1-day Workshop is ideal for the novice or intermediate lifter and will be particularly advantageous to those wishing to supplement their Strength training or CrossFit training. The 2-day workshop will cater to those who need to fault-find, correct & program for others. The Workshop is open to non-members of CrossFit Glasgow. Payment must be made to reserve a place.  This is a great learning opportunity for members and coaches alike.  Please get in touch with a member of staff.

WOD A. warm up then every 3mins work up to max snatch grip deadlift B. Using 85% of A 5 rounds for time: 3 SGDL 3 box jumps 32/26" 3 wall climbs Check out Jonny's latest post on rxplus here

WOD A. 3min AMRAP block run max box jumps 60s rest 3min AMRAP row 500m max kb swings 32/24 rest 60s 3min AMRAP 30 burpees max wall balls (20/14lbs mball 10' line)

WOD A. Every 3 mins do 1x snatch. Work up to heaviest for the day B. Using 85% of A. emom for 5 mins: 3x snatch

WOD A. Every 3 mins. 5x low bar back squat. 5 sets. As you finish your 5 do max strict pull ups or 5 negative pull ups. B. Beat the coach -every min for 20mins do: 1x power clean, 1x hang power clean, 1x jerk. Rx 100 / 60. Post loads to comments Tuesday night we have Olympic Lifting (8pm), this class is not to be missed, the Olympic men's 94kg was epic as was the women's 69.  Get in and get learning, these people are throwing 100+kg your back squat over their head! This class will make you strong. Fundamentals, please be on time to classes and if you need to cancel, 24 hours notice is required.  New enquiries please contact us via email and we will get back to you as soon as possible.

Come in for 11 and find out what Alison and Z have programmed for you all today!