WOD 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups Rippetoe On resting in between reps: It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. we have speed ropes for sale, it is not an unlimited stock so if you want one, buy one now. We also have Vita Coco for sale too!

Tonight at 19.15 - Mobility with Jonny, take the opportunity to work on those niggles and pains and develop your range of motion prior to 12.4.  This class is open to all and costs on £3 to members and £6 to non-members. Remember the workout for Thursday will be the CrossFit Games Open 12.4, if you can't make it in then to compete be sure you make it in Saturday or Sunday and get judged, every rep counts and you might just help the gym make it to the Regionals! WOD Snatch technique then: 4 rounds for time 3 power snatch 60/40kg 6 c2b pull ups 9 burpees

Tonight, Olympic Lifting at 8pm.  A lot of you are still very stiff from the 12.3 Games Open workout, make sure you do not miss the mobility class tomorrow night at 19.15 before the next open workout is released! WOD 15mins deadlift practice up to heavy then: 5 rounds for time: 3 heavy deads 15 box jumps 1 block run

This week, all the usual classes commence at CrossFit Glasgow, Tuesday - olympic lifting, Wednesday - mobility, Thursday - parkour and Open 12.4, Sunday team WOD. We have noticed some knots in the gym ropes lately, please refrain from doing this as it wrecks the wire, we are selling speed ropes in the gym now, get them whilst stocks last and ensure you always have a rope that is the perfect length for you! For those of you are thinking of trying CrossFit for the first time, please use the Contact Us link above or to the right hand side and make sure you let us know when you are available to train.  We will get back in touch as soon as possible.  The first class is always free! WOD Beat the coach 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 100/67.5 kg *This workout comes courtesy of Outlaw CrossFit. To complete this workout as Rx, you must complete all 20 reps at 100/67.5kg. If you cannot do 100/67.5kg for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on. Post weight used and rounds complete to comments.

WOD Row 300m(M) 250m(F) in 1min / 1min rest as many rounds as possible then max strict pull ups x3 Post total rounds rowed and total pull-ups to comments.

WOD CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24" box / F 20" box) 12 Push press (M 52.5 kg / F 35 kg) 9 Toes-to-bar

Today marks the 6 month anniversary of the opening of CrossFit Glasgow. This time in September we had no idea that we'd have been met with this kind of runaway success so soon: only 6 months down the line and we've built a great community of over 100 dedicated and capable athletes. We are currently ranked as the 22nd fittest Box in Europe, standing a real chance of qualifying for Regionals, and have the 3rd biggest European team entered into the Games this year. We have been granted permission to host the Weightlifting Scotland Scottish Open and big things are on the horizon for the summer. Whether you've been a member for 6 months or 6 minutes you have all contributed to keeping the doors open and the atmosphere electrifying. Every day we come down we are simply blown away by the hard work, skill and character of all our members and you have all made it a job we love. It is all of you who make the box what it is and we literally could not have done it without you. So, on behalf of all the staff at CFG we offer a massive THANK YOU! Keep up the good work and the next 6 months promise to be as exciting and inspiring as the last. WOD Split Jerk 1-1-1 then 10min AMRAP 4 push press 70/45 8 power cleans 70/45 12 box jumps 24/20 Jonny's Mobility WOD will take place at 7pm tonight, come down and get [...]

More skills work at CrossFit Glasgow   WOD Squat skills then Kilinski 5 rounds for time: 1 power clean 95% of 1RM 3 front squat 5 back squat 1min rest

Well done to all who attempted the snatches at CrossFit Glasgow over the weekend for Open workout 12.2.  The week ahead we will be focussing on skills. Tuesday 12.15 - Jonny will be hosting a mobility class for those who have been unable to attend the evening classes.  This is a one-off so be sure not to miss it if the evening classes are not possible. Thursday - the release of workout 12.3 and will be the WOD for this day. Saturday - 11am, girls only WOD. Sunday - 11am, team WOD.   WOD Deadlift : find your 1RM