Workout of the day 1 rep max back squat This is the end of the 20 rep max progression. There is no 19.15 WOD, instead Jonny will be hosting mobility.

Workout of the Day 4 rounds for time 8 burpee box jumps 12 thrusters 25/ 40 16 ab mat sit ups Start with a block sprint and go on one every 3 mins This Thursday at 19.15 there will be WOD class and mobility will be on instead.  Open to non-members and members for just £3 per head this should not be missed. This Saturday 13.00, we will be having the Paleo Challenge Seminar.  It will cost just £25 per person and is set to last about 2 hours.  If you are planning on attending or giving the 90 Day Challenge a go please notify a member of staff.  This is the first time we have had the challenge this year, it should not be missed!

A. MAx Ring Dips B. Max Lock Outs C. 6 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Squats Weightlifting will be on tonight with Ray and Colette at 19.15. Jonny Kilpatrick will run his usual mobility session on Thursday evening at the same time. There are still a few spaces left on Rob O's Strongman seminar in September - this seminar is one of the best we have been on in terms of skills gained and fun had. It's worth the money alone just to stand next to the legend himself.

Workout of the Day A. Clean technique B. 16min alternating emom odds- 15 wallballs evens - 2 hang cleans This week we have olympic lifting with Ray Cavanagh in place of the Tuesday 19.15 class.  It is open to all, you do not need to be a member.  Class lasts an hour and costs £3 per head. Thursday there is no 19.15 class, in it's place our resident physio Jonny Kilpatrick will be taking a mobility class, again, it is open too all, you do not need to be a member and cost is just £3 per head. This Saturday there is a Girls WOD at 11.  It is free for all female members. CrossFit Glasgow's 5th round of the 90 Day Paleo Challenge begins with a seminar on Saturday 31st August at 13.00!  If you are interested in attending the seminar only, that is possible for a small fee, it will be headed up by Gavin Heselton and Stephanie McCormack.  More details can be found here

A: 20 Rep Max High Bar Back Squat Keep the progression going from the previous weeks. B. 50x Evil Wheels Mobility is back on with Jonny Kilpatrick of Physio Effect. Jonny has a wealth of experience from extensive private practice in New Zealand and Australia - anything important happening in the world of physiotherapy right now is happening there. Take advantage of his wealth of knowledge: if you're afraid of taking care of yourself; you must be afraid of heavier squats, better Fran times and continued function into later life. Get involved. The Paleo Challenge will kick off next Saturday with a seminar at 13.00. Watch this space for updates.  

Workout of the Day A. 60s max kb swings 32/24 60s dead bugs 60s mac kcal row 60s rest 60s max wallballs B. Best WOD ever.

Workout of the Day A. max lockouts above rings max ring dips max mountain climbers B. emom 10mins odds- 7 burpees evens - max handstand hold Tonight: 19.15, Olynpic lifting is on instead of the WOD, class costs just £3 and you get the chance to learn from the best coaches under Weightlifting Scotland! Thursday: 19.15, mobility is on instead of the wOD for the same price as the Oly class Jonny Kilpatrick will teach you how to improve your range of motion and aid in your awareness and recovery from those particularly gruelling workouts!

Workout of the Day Complete 3 rounds of: 5 front squats banded sprint 5 strict pull ups

Workout of the Day A. 1RM bench press B. Using 70% of A, have 3 attempts at max reps bench press. Take the total reps x2. and do walking lunges with that weight 60/40kg.  Every time you drop the bar, do 5 burpees. Saturday the Gym opens at 9 and closes around 12. Sunday the gym will be open from 9.30-12.30.  Weekends operate an Open Gym, no workout will be posted.

Workout of the Day 20RM back squat -this is week 8 and we continue to go heavier!  Assistance work will be posted on the board. There is no mobility on tonight, a regular WOD will be on in it's place