Workout of the Day 1RM Back Squat 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 Workout 1 will be released this evening. There will be a Monday Night Lights session featuring 3 of the longest serving members of CFG throwing down against one another to kick off the competition in style. Important Dates Open WODs: WOD 1: Monday 5th September 2016 WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day In pairs for time: Row 1200m 60x Burpees 60x Power Snatches 35/25kg 60x Wall Ball Shots 20/14lbs 10'/9' 60x Pull Ups 60x High Box Jumps 30/24" 60x STOH 35/25kg Row 1200m Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. SFN Expo Thanks to everyone who helped to make this event run as well as it did. We’ve had some amazing feedback and we genuinely could not have done it without you. CFG Team Classic Please ensure that you have sent your photos to events@crossfitglasgow.com before Friday at 20:00 at which time the draft cards will be finalised for printing. Important Dates Registration: Closed Team Captaincies: Spartans: Gavin Heselton Shields: Anne Halliday Falcons: Mark Wilson Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run. WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day 3RFT: 80x Double Unders 40m OH Walking lunge 20/15kg 20x TTB Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. SFN Expo Thanks to everyone who helped to make this event run as well as it did. We’ve had some amazing feedback and we genuinely could not have done it without you. CFG Team Classic Please ensure that you have sent your photos to events@crossfitglasgow.com before Friday at 20:00 at which time the draft cards will be finalised for printing. Important Dates Registration: Closed Team Captaincy Announcements: Tonight 2100 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run. WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day A. Establish 1RM Farmer's Carry B. Establish 90s max stone load to table Ladder: 20/30/50/60/70/80/90kg Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. SFN Expo Thanks to everyone who helped to make this event run as well as it did. We’ve had some amazing feedback and we genuinely could not have done it without you. CFG Team Classic Please get your score cards in today and if you have not yet signed up, please make that happen. Important Dates Registration: Closed Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run. WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day In Pairs: 20-16-12-8-4 Power cleans @ 80/60kg (Scale as appropriate) Run 400m after every set Share reps evenly between the two of you Compare to 06/11/15 Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. SFN Expo Thanks to everyone who helped to make this event run as well as it did. We’ve had some amazing feedback and we genuinely could not have done it without you. CFG Team Classic Please get your score cards in today and if you have not yet signed up, please make that happen. Important Dates Registration: Closed Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run. WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day A. 1RM Strict Press B. 1RM Push Press C. 1RM Jerk https://www.youtube.com/watch?v=ZQhwEnYdU6w Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. SFN Expo Thanks to everyone who helped to make this event run as well as it did. We've had some amazing feedback and we genuinely could not have done it without you. CFG Team Classic Please get your score cards in today and if you have not yet signed up, please make that happen. Important Dates Registration: Closes Today Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run. WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals: Saturday 15th October 2016

Workout of the Day From 0:00-3:00, perform 3 rounds of: 3x pull-ups 6x push-ups 9x squats From 3:00-6:00, perform 3 rounds of: 4x pull-ups 8x push-ups 12x squats From 6:00-9:00, perform 3 rounds of: 5x pull-ups 10x push-ups 15x squats From 9:00-12:00, perform 3 rounds of: 6x pull-ups 12x push-ups 18x squats Etc. Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats. Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. Flexibility is off this week SFN Expo CFG are assisting with the running of this year’s Scottish Throwdown event at the SECC. We would really appreciate it if you could volunteer for one of the kit handling or judging teams on Saturday 27th and/or Sunday 28th August. CFG Team Classic Registration is live. Check out the video for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too. Important Dates Registration Live: Now Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head [...]

Workout of the Day AMRAP 20 10x PC 60/40kg 15x TTB 20x Box Jumps 24/20" Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. Flexibility is off this week SFN Expo CFG are assisting with the running of this year’s Scottish Throwdown event at the SECC. We would really appreciate it if you could volunteer for one of the kit handling or judging teams on Saturday 27th and/or Sunday 28th August. CFG Team Classic Registration is live. Check out the video for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too. Important Dates Registration Live: Now Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run. WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals (Provisional Date): Saturday 15th October 2016

Workout of the Day Odd Object "Grace" 30x GTOH 60/40kg Choose from atlas stone, axle bar, log or barbell. Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. Flexibility is off this week SFN Expo CFG are assisting with the running of this year’s Scottish Throwdown event at the SECC. We would really appreciate it if you could volunteer for one of the kit handling or judging teams on Saturday 27th and/or Sunday 28th August. CFG Team Classic Registration is live. Check out the video for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too. Important Dates Registration Live: Now Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run. WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals (Provisional Date): Saturday 15th October 2016

Workout of the Day 3RFT: Run 400m 15x Pull Ups 15x Wall Ball Throws 20/14lbs Information CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids. Flexibility is off this week SFN Expo CFG are assisting with the running of this year’s Scottish Throwdown event at the SECC. We would really appreciate it if you could volunteer for one of the kit handling or judging teams on Saturday 27th and/or Sunday 28th August. CFG Team Classic Registration is live. Check out the video for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too. Important Dates Registration Live: Now Registration Closes: Monday 29th August 2016 Team Captaincy Announcements: Thursday 1st September 2016 Live Draft: Saturday 3rd September 2016 Open WODs: WOD 1: Monday 5th September 2016 Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run. WOD 2: Monday 12th September 2016 WOD 3: Monday 19th September 2016 WOD 4: Monday 26th September 2016 Deadline for Open Score Submission: Monday 3rd October 2016 Finals (Provisional Date): Saturday 15th October 2016