WOD A. 7min AMRAP 2,2,4,4,6,6.... etc ascending ladder Pistols Toes to bar B. 7min AMRAP 10 box jumps 20 kb swings (russian)  

WOD A. 15mins to establish a 1RM bench press B. 3 rounds for time: block run 10 pull ups (or 10x CTB or 10x bar muscle ups) This weekend, Saturday, we are hosting an AGM.  With Gavin going away on placement for 3 months, next door being opened and VAT registering, CFG will be spending some time with those interested/concerned explaining the upcoming changes to the business in order to cope.  All are welcome, a time will be posted tomorrow. Tonight at 19.15 there will be no WOD, instead Ray Cavanagh of Weightlifting Scotland will be teaching weightlifting, this class is open to all and costs just £3 per person. We would also like to mention the fantastic effort put in by CFG at the Manchester Central Games, well done to Mat, Emma, Rona and Colin.  They completed not only a number of familiar exercises but also an open water swim!  Some photos will follow shortly, we are immensely proud of you!

WOD A. 5 rounds of: 20s max calorie row 10s rest - post total calories rowed B. 10mins of super fun Big thanks to all who attended the Fundamentals weekend, your attendance and feedback has been of huge help and we look forward to trying it again next month with a number of alterations.

WOD A. Farmers carry B. 3x max length lockout on rings 3x max reps ring dips 3x max reps ring press ups This weekend we are having a Fundamentals refresher on Saturday and Sunday.  It will kick off at 2pm each day and we will be finished by about 6pm. There are only a few spaces left so if you wish to sign up please get in touch with a coach soon, it will cost just £10 per person and there will be some light refreshment at the end of the course as well as a feedback form. The weekend opening hours will be the same as usual: Saturday : 9.00 - 11.00 then girls WOD 11-12. Sunday : 9.30 - 13.00

WOD 20 RM high bar back squat This is week 3, add at least 1kg and give it your best shot! Tonight, 19.15, is mobility with Jonny Kilpatrick, for just £3 you can learn how to develop your range of motion, identify muscle tightness and optimise your performance at the gym.

WOD A. 7min AMRAP 2x block run 20 HR press ups max wallballs 2min rest B. 7min AMRAP Row 1000m 20kb swings 32/24 max knees to elbows 2min rest C. 7min AMRAP 50 burpees 20 box jumps max air squats Score number of squats, knees to elbows and wallballs and post to comments on crossfitglasgow.com. Compare to 5th Dec 2012. Make a dedicated effort to post your score to the comments section under each WOD from here on - it will serve as a permanent record of your progression and will allow you to periodically compare benchmark workouts to previous records. Tomorrow evening instead of the 19.15 WOD there will be a mobility session with Jonny Kilpatrick of Physio Effect. There are still places available on this weekend's fundamentals refresher session: If you struggle with any of the elements that you experience in the WODs, please take this opportunity to refine your skill set.

Our coaching team would like to offer all of our members the opportunity to attend a two day fundamentals refresher course at CrossFit Glasgow this coming weekend. The purpose of the event is to cover the basic skills required for CrossFit training in concise and comprehensive format to establish and maintain more effective movement in the basic lifts and gymnastic elements. Coaching input will be delivered by both our senior and our junior coaches with time and resources available for smaller group work as well as in a main class dynamic. Spaces will be limited to the first 30 individuals and will be appropriate to any stage of progression from beginner to advanced. The course will develop the movements from the ground up and will address body position/posture, range of motion and effective movement patterns. This event will serve not only as a way for us to enhance the skills and knowledge base of our athletes but will also allow us to further enhance the coaching skills of our staff and will hopefully form the basis of a new route of progression for new entrants to CrossFit Glasgow's main membership. The event will cover 2x 3 hour periods from 14.00 to 17.00 on Saturday and Sunday of this week. That's six hours of dedicated coaching time in a fun and informative big group setting. The two day event will cost only £10 a head and we will provide snacks and some drinks at the end of each day.

WOD Emom for 20mins Clean, Hang clean and jerk Go heavy and challenge yourself Tonight there is no 19.15 class, instead we will have Ray Cavanagh of Weightlifting Scotland in to help everyone with their olympic lifts, cost is just £3 per head and session lasts an hour.  Open to people of all ages and abilities. Thursday night at 19.15 is a mobility class, again just £3 per head, this class will teach you how to look after your body and improve your range of motion

WOD 3 rounds for time: 20 thrusters 40/30 10 pull ups Block run - For Rx+ 30 thrusters/15 pull ups, all sets must be unbroken, if you break a round then immediately do a block run.  Only one block run per round. Tuesday 19.15 there is olympic lifting with Ray Cavanagh.  Come in and work on your technique, learn from the best and increase those weightlifting totals for next year's Open! Thursday 19.15 is mobility.  In each of these classes Jonny focuses on specific areas of the body and teaches all how to loosen, improve range of motion and maintain good muscle and joint health.  Well worth a visit and a good social atmosphere. The gym is soon to have more Rogue wrist wraps in stock so please bear with us!  

A: 3x 40m Sled Pull 30-60kg Post time and load to score B: Death by Clean and Jerk 60/40kg 1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3 etc.... To failure. This Saturday, immediately following Girls' WOD, there will be a Pilates class hosted by Mariam Viray focusing on core strength, balance and flexibility. It will set you back only £3 and will be challenging even for those who consider themselves fairly accomplished athletes.