Friday 15th OctoberMetcon (Weight)1-1-1-1-1 Muscle Clean + Strict Press Metcon (AMRAP - Rounds and Reps)AMRAP10: 12 Dumbbell Hang Power Cleans (2x22.5/15kg) 12 Dumbbell Floor Press (2x22.5/15kg) 12 Dumbbell Curtsey Lunges (2x22.5/15kg)StrengthBack Rack Lunge (E2MOM8: 8 Alt Reps)Good Mornings (E2MOM8: 8 Reps)Metcon3 Sets: 12 Heel Raised Goblet Squat 50 Banded Hamstring Curls

Thursday 14th OctoberCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. targetGymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP20: 10 Synchro Pull Ups 20 Push UPs (split) 30 Synchro Air Squats *Partner hold plank whilst partner does push ups

Wednesday 13th OctoberRope climbs and archway swap Wednesday 13th!  Please cover your ankles, you will thank us later :)Metcon (Time)Teams of 4: 4RFT: 12 Rope Climbs 60 Calorie Bike And Ski 10 Synchro Single Arm Alt Devils Press 1x22.5/15kg

Tuesday 12th OctoberMetcon (Time)3RFT: 700m Run 12 Overhead Squats 40/30kg 10 Lateral Burpees Over Bar Retest from June 7th 2021. Check back on your score.StrengthBack Rack Lunge (E2MOM8: 8 Alt Reps)Good Mornings (E2MOM8: 8 Reps)Metcon3 Sets: 12 Heel Raised Goblet Squat 50 Banded Hamstring Curls

Monday 11th OctoberCome Climb with us Oct 16th 18:00!  Tickets available here:  https://crossfit-glasgow.myshopify.com/products/glasgow-climbing-centre-entry?_pos=1&_psq=climbin&_ss=e&_v=1.0Annie (Time)50-40-30-20-10 Double-unders Sit-upsGymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP20: 10 Synchro Pull Ups 20 Push UPs (split) 30 Synchro Air Squats *Partner hold plank whilst partner does push ups

Saturday 9th OctoberCome Climb with us Oct 16th 18:00!  Tickets available here:  https://crossfit-glasgow.myshopify.com/products/glasgow-climbing-centre-entry?_pos=1&_psq=climbin&_ss=e&_v=1.0Metcon (Time)10RFT, In Pairs(5/each): Athlete 1: 30/25 cals echo bike Athlete 2: 20 Thrusters 35/25kg + 10 Burpee box jumps

Friday 8th OctoberCome Climb with us Oct 16th 18:00!  Tickets available here:  https://crossfit-glasgow.myshopify.com/products/glasgow-climbing-centre-entry?_pos=1&_psq=climbin&_ss=e&_v=1.0Metcon (4 Rounds for reps)Alt EMOM16: 1) 60 Double Unders 2) 12 HSPU 3) 24 Wallballs 4) Rest StrengthBanded Bench (9 x 3)DB Bench (2 x 20)Metcon3 Sets: 50 Banded Crunches 20 Banded Oblique Twists/Side

Thursday 7th OctoberCome Climb with us Oct 16th 18:00!  Tickets available here:  https://crossfit-glasgow.myshopify.com/products/glasgow-climbing-centre-entry?_pos=1&_psq=climbin&_ss=e&_v=1.0Metcon (Time)In Pairs, For Time: 60 Squat Cleans 100/65kg *Every 10 reps complete 10 Synchro Burpees GymnasticsMetconAlt EMOM15: - 10 Toes To Bar - 20 Alt Dumbbell Snatch - 0:30 Chin Over Bar Hold

Wednesday 6th OctoberCome Climb with us Oct 16th 18:00!  Tickets available here:  https://crossfit-glasgow.myshopify.com/products/glasgow-climbing-centre-entry?_pos=1&_psq=climbin&_ss=e&_v=1.0Metcon (Time)3RFT: 20 Double DB Push Jerks 10/8 Calorie Bike 20 Double DB Step Ups 10/8 Calorie Bike Rx - 22.5/15kg

Tuesday 5th OctoberCome Climb with us Oct 16th 18:00!  Tickets available here:  https://crossfit-glasgow.myshopify.com/products/glasgow-climbing-centre-entry?_pos=1&_psq=climbin&_ss=e&_v=1.0Metcon (Weight)10-10-10-10-10 Deadlift 3 Sets: 20 Single Leg Glute Bridges/Side 20 Single Leg Alt V-UpsStrengthBanded Bench (9 x 3 )DB Bench (2 x 20)Metcon3 Sets: 50 Banded Crunches 20 Banded Oblique Twists/Side