Workout of the Day A. Speed bench rotations with variable grip positions at 45% of 1RM vs doubled micro mini “orange” bands (1RM less than 100kg) or mini “red” bands B. 8 rep top set close grip bench C. 4x 10 Ring dips D. 100x Seated leg raises Information Back to normal. Thank you for your understanding: we are the only gym in Scotland to host CrossFit HQ seminars. It is a great honour offered to very few gyms and the knowledge that we are able to gain from these weekends is absolutely unrivalled in value. Kids, Weightlifting and Girls WOD will all be back on this week. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.

Benchmark Friday "Cindy" AMRAP 20 5x Pull Ups 10x Push Ups 15x Air Squats Information The gym will be closed this weekend as we are hosting the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach. Consequently Kids, weightlifting and the girls’ WOD is off this week. Halloween Workout Night At 19:30 on Saturday the 29th of this month we’ll have a standard CFG Halloween Throwdown with home baking, drinks and competitive exercise. Get dressed up in something you can still move in and get involved. This is the same day as the Level 1 certificate course so there will be a couple of VIP guests getting into the mix. Get involved. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.

Workout of the Day AMRAP 40: Row 500m 100x double-unders Scaled: AMRAP25 Row 500m 100x single-unders Information The gym will be closed this weekend as we are hosting the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach. Consequently Kids, weightlifting and the girls’ WOD is off this week. Halloween Workout Night At 19:30 on Saturday the 29th of this month we’ll have a standard CFG Halloween Throwdown with home baking, drinks and competitive exercise. Get dressed up in something you can still move in and get involved. This is the same day as the Level 1 certificate course so there will be a couple of VIP guests getting into the mix. Get involved. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.

Workout of the Day Odd Object “Grace” 30x GTOH 60/40kg Choose from atlas stone, axle bar, log or barbell. Information The gym will be closed this weekend as we are hosting the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach. Consequently Kids, weightlifting and the girls’ WOD is off this week. Halloween Workout Night At 19:30 on Saturday the 29th of this month we’ll have a standard CFG Halloween Throwdown with home baking, drinks and competitive exercise. Get dressed up in something you can still move in and get involved. This is the same day as the Level 1 certificate course so there will be a couple of VIP guests getting into the mix. Get involved. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.

Workout of the Day 3RFT: 10x strict knees-to-elbows 10x power snatches 70/45kg 10x strict knees-to-elbows 10x burpees Scaled: 3RFT: 10x hanging knee raises 10x power snatches 42.5/30kg 10x hanging knee raises 10x burpees Information The gym will be closed this weekend as we are hosting the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach. Consequently Kids, weightlifting and the girls’ WOD is off this week. Halloween Workout Night At 19:30 on Saturday the 29th of this month we’ll have a standard CFG Halloween Throwdown with home baking, drinks and competitive exercise. Get dressed up in something you can still move in and get involved. This is the same day as the Level 1 certificate course so there will be a couple of VIP guests getting into the mix. Get involved. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.

A. Speed bench rotations with variable grip positions at 40% of 1RM vs doubled micro mini “orange” bands (1RM less than 100kg) or mini “red” bands B. 8 rep top set close grip bench C. 3x 12 Inverse rows D. 3x 20 Each Side KB side bends Information The gym will be closed this weekend as we are hosting the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach. Consequently Kids, weightlifting and the girls’ WOD is off this week. Halloween Workout Night At 19:30 on Saturday the 29th of this month we’ll have a standard CFG Halloween Throwdown with home baking, drinks and competitive exercise. Get dressed up in something you can still move in and get involved. This is the same day as the Level 1 certificate course so there will be a couple of VIP guests getting into the mix. Get involved. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.

"Kelly" 5RFT: Run 400 meters 30x Box jumps 24/20" 30x Wall ball shots 20/14lbs Scaled: 3RFT: Run 400m 20x Box Jumps 20" 20x Wall Ball Shots 14/8lbs Information The gym will be closed this weekend and next as we are hosting the CrossFit Kids Trainer certificate course and the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach. Consequently Kids, weightlifting and the girls’ WOD is off this week and next. Halloween Workout Night At 19:30 on Saturday the 29th of this month we'll have a standard CFG Halloween Throwdown with home baking, drinks and competitive exercise. Get dressed up in something you can still move in and get involved. This is the same day as the Level 1 certificate course so there will be a couple of VIP guests getting into the mix. Get involved. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.

Workout of the Day 20 minute cap 10 RFT: 7x sumo deadlift high pulls 40/30kg 7x front squats 40/30kg 7x push jerks 40/30kg Scaled: 7 RFT: 7x sumo deadlift high pulls 30/20kg 7x front squats 30/20kg 7x push jerks 30/20kg Information The gym will be closed this weekend and next as we are hosting the CrossFit Kids Trainer certificate course and the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach. Consequently Kids, weightlifting and the girls’ WOD is off this week and next. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.

Workout of the Day 35 Min AMRAP In teams: 80x Tyre flips per team mate EMOM 3x synchro burpees Information The gym will be closed this weekend and next as we are hosting the CrossFit Kids Trainer certificate course and the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach. Consequently Kids, weightlifting and the girls’ WOD is off this week and next. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly. Edit

Workout of the Day AMRAP20: 5x pull-ups 10x push-ups 15x squats 20x pulls on the rower Score: Total kcals on rower Information The gym will be closed this weekend and next as we are hosting the CrossFit Kids Trainer certificate course and the Level 1 trainer certificate course. We are the only box in Scotland to host these seminars and it is a great honour for us to do so – consider signing up for the Level 1 course: it’s a busy and exciting way to spend a weekend getting fully immersed in what CrossFit is all about – you don’t need to be an expert and you don’t need to be a coach. Consequently Kids, weightlifting and the girls’ WOD is off this week and next. Christmas Night Out The CFG Christmas Night Out will be held at Blackfriars on the 16th December. The gym will close a little early (nobody will be there obvy) and we will convene for merriment at around 20.00. Tickets will go on sale shortly.