Workout of the Day A. Speed bench rotations with variable grip positions at 50% of 1RM B. 8 rep top set close grip bench C. 50x honest push ups D. 100x banded pushdowns Information CrossFit Kids is on with the usual gang this weekend. Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is on at 10:00 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. CFG Team Classic Today is the final day to complete 16.4 and to make sure your other scores are submitted. Team Classic Closing Party There will be a closing party at the Glasgow University Union on the evening of Saturday the 15th October after the Final of the CFG Team Classic 2016. All members are invited – it should be a great night. Tee Shirts Tee shirt orders are in! Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Closed WOD 4: Final Day Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day Information CrossFit Kids is on with the usual gang this weekend. Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is on at 10:00 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. CFG Team Classic The final workout 16.4 has been released. It’s a big honking chipper – enjoy. Team Classic Closing Party There will be a closing party at the Glasgow University Union on the evening of Saturday the 15th October after the Final of the CFG Team Classic 2016. All members are invited – it should be a great night. Tee Shirts Tee shirt orders will go in today. All orders placed to date will be fulfilled. Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Closed WOD 4: Open Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day A. 1RM Close Grip Bench Press B. 3RFT: 20x Hang Power Cleans 20/15kg 10x Burpees OTB It's Iain's Birthday. Happy Birthday Iain - 100 burpees minus your age. Just saying. Information CrossFit Kids is on with the usual gang this weekend. Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is on at 10:00 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. CFG Team Classic The final workout 16.4 has been released. It’s a big honking chipper – enjoy. Team Classic Closing Party There will be a closing party at the Glasgow University Union on the evening of Saturday the 15th October after the Final of the CFG Team Classic 2016. All members are invited – it should be a great night. Tee Shirts Tee shirt orders will go in today. All orders placed to date will be fulfilled. Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Closed WOD 4: Open Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day In Pairs for Time: 3Rounds each: 15/12 kcal row 10x STOH 60/40kg 2 Rounds Each: 15/12 kcal row 10x STOH 60/40kg 1 Round each: 15/12 kcal row 10x STOH 60/40kg Information CrossFit Kids is on with the usual gang this weekend. Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is on at 10:00 CFG Team Classic The final workout 16.4 has been released. It's a big honking chipper - enjoy. Closing Party There will be a closing party at the Glasgow University Union on the evening of Saturday the 15th October after the Final of the CFG Team Classic 2016. All members are invited – it should be a great night. Tee Shirts Tee shirt orders will go in today. All orders placed to date will be fulfilled. Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Closed WOD 4: Open Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day 5RFT: 15x C2B Pull Ups 30x alternating pistol squats Information CrossFit Kids is on with the usual gang this weekend. Girls WOD will be on this Saturday at the same time as Kids. CFG Team Classic Today is the release of the final workout, there's not much separating the teams now so it's a big push to the finish now. Scores have all been uploaded - let us know if you're missing. Closing Party There will be a closing party at the Glasgow University Union on the evening of Saturday the 15th October after the Final of the CFG Team Classic 2016. All members are invited – it should be a great night. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Place your order at the desk and we can take both cash and card payments. The order needs to go in soon so please don’t delay. Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Closed WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day A. Speed bench rotations with variable grip positions B. 8RM Close Grip Bench We will be closing early today due to the holiday. The last class is on at 13:15 and doors will close at 14:15. Sorry for any inconvenience. Information CrossFit Kids is on with the usual gang this weekend including Laura back from her injury! Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is off this Saturday at 10.00 CFG Team Classic Today is the last day to complete the DL Ladder. You'll need a couple buddies to help you load the bar. Contact either myself or Iain with your scores. Closing Party There will be a closing party at the Glasgow University Union on the evening of Saturday the 15th October after the Final of the CFG Team Classic 2016. All members are invited - it should be a great night. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Place your order at the desk and we can take both cash and card payments. The order needs to go in soon so please don’t delay. Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Final day WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day Information CrossFit Kids is on with the usual gang this weekend including Laura back from her injury! Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is off this Saturday at 10.00 CFG Team Classic Today we revisit a classic CFG workout - the Deadlift Ladder from the 2009, and now 2016, CrossFit Games. CrossFit Glasgow is one of the only gyms in Europe capable of laying on an event of this size for their members. The logistics are formidable and we thankyou for your patience and assistance in making this happen. Anyone who says "called it", "knew it" etc will be fined £1 for being a smartass. Enjoy Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Place your order at the desk and we can take both cash and card payments. The order needs to go in soon so please don’t delay. Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Thursday 22nd September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day 1-1-1-1-1-1-1 Split Jerk Information CrossFit Kids is on with the usual gang this weekend including Laura back from her injury! Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is off this Saturday at 10.00 CFG Team Classic Tonight is the big reveal. Prepare yourselves for something special. I love your enthusiastic guesswork but I cannot tell you what the workout is. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Place your order at the desk and we can take both cash and card payments. The order needs to go in soon so please don’t delay. Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Thursday 22nd September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day 20 Min alternating EMOM of: A. Burpees 15/12 B. 15m Shuttle Sprints (Hand to floor) 12/8 C. 45s Max Kcal Row D. 60s Rest Declare scaling and use total kcals rowed for scoring. Information CrossFit Kids is on with the usual gang this weekend including Laura back from her injury! Girls WOD will be on this Saturday at the same time as Kids. Weightlifting is off this Saturday at 10.00 CFG Team Classic This week’s workout will not be released until Thursday evening. Prepare yourselves for something special. I love your enthusiastic guesswork but I cannot tell you what the workout is. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Place your order at the desk and we can take both cash and card payments. The order needs to go in soon so please don’t delay. Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Thursday 22nd September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day 21-15-9 Deadlifts 145/95kg High Box Jumps 30/24″ Compare to 01/03/2016 https://www.youtube.com/watch?v=S7YKC-QToIQ Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be on this Saturday at the same time as Kids. CFG Team Classic This week’s workout will not be released until Thursday evening. Prepare yourselves for something special. I love your enthusiastic guesswork but I cannot tell you what the workout is. Tee Shirts Tee shirt designs have been finalised and we have a sweet spreadsheet for taking orders. Place your order at the desk. The order needs to go in soon so please don't delay. Important Dates Open WODs: WOD 1: Closed WOD 2: Closed WOD 3: Thursday 22nd September 2016 WOD 4: Monday 26th September 2016 Absolute Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016