Workout of the Day "CrossFit Games Open WOD 14.4" AMRAP14: 60x kcal row 50x Toes-to-bar 40x Wall ball shots 20lbs to 10’ / 14lbs to 9’ 30x Cleans 60/40kg 20x Ring Muscle-ups Information The new website is up and running. We still have some features to install and some bugs to work out but we’ll get there soon and will keep you abreast of the new booking procedures etc. Weightlifting classes will run in Arch 2 tonight at 19:30. The class is free for CFG members on unlimited memberships and £5 otherwise. This week is the first week of our official Preschool classes. We’ll be starting at 10.30 in arch 1. Contact kids@crossfitglasgow.com to get booked in The Team WOD at 11:15 on Saturday will be in arch 2 following the weightlifting. All are welcome Flexibility with Khi will be on as usual on Sunday at 10:00  

Workout of the Day A. 5x 3 Back Squats B. 100x OH Walking lunges 20/15kg plate C. 4x 8 Each Side KB side bends Information The new website is up and running. We still have some features to install and some bugs to work out but we’ll get there soon and will keep you abreast of the new booking procedures etc. Weightlifting classes will run in Arch 2 tomorrow at 19:30 This week is the first week of our official Preschool classes. We'll be starting at 10.30 in arch 1. Contact kids@crossfitglasgow.com to get booked in The Team WOD at 11:15 on Saturday will be in arch 2 following the weightlifting. All are welcome Flexibility with Khi will be on as usual on Sunday at 10:00

Workout of the Day 21-18-15-12-9-6-3 reps for time of: Thrusters 43/30kg Bar Facing Burpees Information The new website is up and running. We still have some features to install and some bugs to work out but we’ll get there soon and will keep you abreast of the new booking procedures etc. Weightlifting classes will run in Arch 2 tomorrow at 10:00 The preschool class from last weekend was a huge success and we will be rolling out a permanent class from the 21st of this month contact kids@crossfitglasgow.com to get booked in The Team WOD at 11:15 on Saturday was a similar success with 26 people turning out for it. This will be a permanent feature now – all are welcome Flexibility with Khi will be on as usual on Sunday at 10:00

Workout of the Day AMRAP16: 2-4-6-8-10-12... Push Ups Deadlifts 100/65kg Pull Ups Information The new website is up and running. We still have some features to install and some bugs to work out but we'll get there soon and will keep you abreast of the new booking procedures etc. Weightlifting classes will run in Arch 2 at 19:30 tonight The preschool class from last weekend was a huge success and we will be rolling out a permanent class from the 21st of this month contact kids@crossfitglasgow.com to get booked in The Team WOD at 11:15 on Saturday was a similar success with 26 people turning out for it. This will be a permanent feature now – all are welcome Flexibility with Khi will be on as usual on Sunday at 10:00

20 Minute Cap: 30x calorie row 30x hang squat cleans 60/40kg 30x press ups 30x power cleans 60/40kg 30x shoulder to overhead 60/40kg 30x pull ups Information Weightlifting classes will run in Arch 2 at 19:30 on Thursday evening The preschool class from the weekend was a huge success and we will be rolling out a permanent class from the 21st of this month contact kids@crossfitglasgow.com to get booked in The Team WOD at 11:15 on Saturday was a similar success with 26 people turning out for it. This will be a permanent feature now - all are welcome Flexibility with Khi will be on as usual on Sunday at 10:00

Workout of the Day Work up to a heavy deadlift, then: 3 RFT: 800m Run 15x Deadlifts 145/95kg Holiday Opening Hours Today 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal

Workout of the Day AMRAP15: Run 200m 6x TTB 8x Hang Power Clean & Jerks 40/30kg Jamie Stephen: 5 Rounds + 200m Rx Iain Barbour: 5 Rounds + 200m Rx Gavin Heselton: 5 Rounds Rx Andy Macintyre: 5 Rounds Rx Christine Mcfarlane: 5 Rounds + 200m Sc Holiday Opening Hours Today 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal  

Workout of the Day 35 Minute Team AMRAP Conga Style: 20kcal Row 30m ( 2 x lengths) Yoke Carry 150/90kg 10x Overhand Axle DLs 90/60kg 400m Run Holiday Opening Hours Wednesday 28th – Open as normal Thursday 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal

Workout of the Day 3RFT: 15x Thrusters 40/30kg 10x Bar Facing Burpees Information Kids will be on this Saturday for the Christmas party and the last session of the year. Sign up to the CFG newsletter. More news coming soon. Holiday Opening Hours Today – Open as normal Wednesday 28th – Open as normal Thursday 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal

Workout of the Day Team Speed “Linda” (AKA The 3 Bars of Death) For Time (40 minute cap) 10-1 Reps Deadlift 100/65kg Bench 60/40kg Power Clean 60/40kg This will be fun. Happy Christmas from all the staff at CFG. Information Kids will be on this Saturday for the Christmas party and the last session of the year. Sign up to the CFG newsletter. More news coming soon. Holiday Opening Hours Today – Close at 15:00 Saturday 24th December – Open as normal Sunday 25th – Closed Monday 26th – Closed Tuesday 27th – Open as normal Wednesday 28th – Open as normal Thursday 29th – Open as normal Friday 30th – Close 15:00 Saturday 31st – Closed Sunday 1st – Closed Monday 2nd – Closed Tuesday 3rd – Open as normal