Workout of the Day AMRAP4: 8x Hang Power Cleans 45/30kg 4x Burpees over the bar (lateral) Rest 4 Mins Repeat

Workout of the Day CrossFit Games Open Workout 17.5 Or 15 Minute AMRAP 5x Burpees 10x Lunges 15x Air Squats Information The end of Open party will be held at Waxy O’Connor’s at 19:00 on Saturday April 1st – all are welcome Weightlifting will run on Saturday at 10:00 Preschool and kids are off this Saturday. Flexibility with Khi is on this Sunday if you're feeling up to it  

Workout of the Day TBC by TDC. Standby. Information The end of Open party will be held at Waxy O’Connor’s at 19:00 on Saturday April 1st – all are welcome Weightlifting will run on Saturday at 10:00 Preschool and kids are on this Saturday at 11:15. There will be no team WOD but we’ll be running further heats of 17.5 Open Protocol The gym will run the CrossFit Games Open workouts as the WOD on Friday and Monday, all day at every class. We will also run heats on Saturday but these must work around Kids and Weightlifting so we will release details of how that will go once we know what it is. There will be various heats going down so please be patient if you need to wait. There will be a warmup on the board. If you have any questions, please approach a member of staff, with coffee. DO NOT leave your bags on the gym floor. Please stow them upstairs out of the way. The classes will be divided into two with one heat of athletes being judged before the judges become athletes. If you have time and a warm heart please make yourself available for judging in more than one heat. If you need to get to work etc, please ensure that you are in the first heat or tell your boss that you have amoebic dysentery. Make sure that you record your score on the board so that when you inevitably leave your scoresheet behind, we [...]

Workout of the Day For Time: Row 2km Information The end of Open party will be held at Waxy O’Connor’s at 19:00 on Saturday April 1st – all are welcome Weightlifting will be on at 19:30 Tuesday and Thursday and will run on Saturday at 10:00 Preschool and kids are on this Saturday at 11:15. There will be no team WOD but we’ll be running further heats of 17.4

Workout of the Day 5-5-3-3-3-1-1-1-1 Back Squats Information The end of Open party will be held at Waxy O'Connor's at 19:00 on Saturday April 1st - all are welcome Weightlifting will be on at 19:30 Tuesday and Thursday and will run on Saturday at 10:00 Preschool and kids are on this Saturday at 11:15. There will be no team WOD but we’ll be running further heats of 17.4

Workout of the Day AMRAP15 30x Double Unders 10x Thrusters 35/25kg Information The end of Open party has been penciled in for Saturday 1st of April Weightlifting will be on at 19:30 Tuesday and Thursday and will run on Saturday at 10:00 Preschool and kids are on this Saturday at 11:15. There will be no team WOD but we’ll be running further heats of 17.4

Workout of the Day 17.4 OR "Karen" 150x Wall Ball shots for time 20/14lbs Information The end of Open party has been penciled in for Saturday 1st of April Weightlifting will be on at 19:30 Tuesday and Thursday and will run on Saturday at 10:00 Preschool and kids are on this Saturday at 11:15. There will be no team WOD but we’ll be running further heats of 17.4

Workout of the Day TBC by TDC. Standby. Information The weightlifting class this Saturday will run at the earlier time of 08:00-09:00 Preschool, Kids and Teens is on as normal Open Protocol The gym will run the CrossFit Games Open workouts as the WOD on Friday and Monday, all day at every class. We will also run heats on Saturday but these must work around Kids and Weightlifting so we will release details of how that will go once we know what it is. There will be various heats going down so please be patient if you need to wait. There will be a warmup on the board. If you have any questions, please approach a member of staff, with coffee. DO NOT leave your bags on the gym floor. Please stow them upstairs out of the way. The classes will be divided into two with one heat of athletes being judged before the judges become athletes. If you have time and a warm heart please make yourself available for judging in more than one heat. If you need to get to work etc, please ensure that you are in the first heat or tell your boss that you have amoebic dysentery. Make sure that you record your score on the board so that when you inevitably leave your scoresheet behind, we have a record of your effort. Make sure that you submit your score by the deadline on Monday evening – we can’t fix that one. Look after the [...]

Workout of the Day For Time: 21-18-15-12-9-6-3 Deadlifts 100/65kg OTBB Information Weightlifting will be on at 19:30 Tuesday and Thursday but Saturday will run at the earlier time of 0800 this Saturday due to the Scottish Seniors Competition Preschool and kids are on this Saturday at 11:15. There will be no team WOD but we’ll be running further heats of 17.4 with some guests from Claymore CrossFit (Perth)

Workout del Giorno 3 RFT: 6x strict pull ups 6x push jerks 100/65kg 12x Deadlifts 100/65kg 24x TTB 48x wall-ball shots 20/14lbs Information Weightlifting will be on at 19:30 Tuesday and Thursday but will run at the earlier time of 0800 this Saturday due to the Scottish Seniors Competition Preschool and kids are on this Saturday at 11:15. There will be no team WODbut we’ll be running further heats of 17.4