WOD A. 20mins work on technique and build up to a heavy 1 rep squat clean. B. Every minute on the minute (emom) 5mins: Power clean and 3 front squats (65% of 1RM squat clean) emom 5mins: 1x Squat clean, 1x front squat (75%) emom 5mins: 1x Squat clean (85%) emom 5mins: 3x Power clean, 5x burpee (65%) Post 1RM squat clean to comments.
Happy Birthday Fitzi! Today there is no parkour unfortunately but we will keep you updated as to when the next classes will commence again. This Saturday there will be normal WODs on at 9, 10 and 11am. We will be closed on Sunday. WOD A. 15mins establish a 1RM split Jerk B. for time: 10 to 1 kb swing 32/24 lateral box jumps 24"/20" abmat sit ups
Mobility tonight at 19.15. Also this time next week the WOD will be mobility with Jonny. This Sunday we will be closed, so no team WOD, due to Gavin and Laura's wedding and the anticipated aftermath of such a joyous occasion! WOD A. Every minute for 10mins do snatch grip deadlift, hang power snatch, hang squat snatch. Build up in weight between rounds if necessary. B. In 7 minutes do 3 laps of the block and in the remaining time AMRAP squat clean thrusters 75/50kg Post load and reps to comments
Today is another limited opening hours day at CrossFit Glasgow. The gym is open from 9am - 12 lunchtime. There is no Olympic Lifting tonight. Tomorrow night Mobility class is on, at 19.15 and members and non-members alike are both welcome. If you plan on attending please let us know. This weekend we will be closed on Sunday but open as normal on Saturday. WOD Open Gym -This is the first time we have tried programming an open gym, so come along and use the time to work on your weaknesses. Gavin and I will be about to help offer advice. This is 261kg...
June already! This week we are operating on limited opening hours for Monday and Tuesday. WODs will be on at 9, 10 and 11am only. There is no Olympic Lifting for the next 2 weeks, parkour is also cancelled for the time being. Wednesday 19.15 we are still having Jonny's mobility session, just £3 for members and non-members are welcome to attend for just £6 a time. Next Wednesday (13th) Jonny has offered to do a mobility session, free of charge, for all the WODs that day. This is a great opportunity and I urge you not to miss it. It will teach you a lot about mobility and how to take care of yourself as well as give you an opportunity to speak to our in-house physio and book sessions if need be. As most of you know, Gavin and Laura are getting married on Saturday. The gym will be open for regular WODs that day at 9, 10 and 11. The gym will be closed on Sunday (ie. no team WOD). If you are in during WOD time, you are doing the WOD. Fundamentals, please be on time to classes and if you need to cancel, do so well in advance. WOD A. EMOM 10mins do 3-5 strict chin ups (chest to bar) then 5 strict, narrow press ups B. For time: 10 to 1 toes to bar after each round do 3 power snatch ~60-75% of 1RM
Monday and Tuesday we are operating like Saturday hours. There is no Olympic Lifting on Tuesday night. A week on Wednesday Jonny will be running a mobility WOD for all the day's WODs. This is free for all and is a great chance to learn from our in-house physio. It also gives you a chance to speak with Jonny and book in for any issues you are having. WOD 15min AMRAP 5 pull ups 10 abmat sit ups 15 box jumps 24"/20"
Tough WOD yesterday, well done to all to attended. As most of you are aware, the gym will be open for limited hours on both Monday and Tuesday of next week. The timings can be found on the right hand side. This means that next week there will be no Olympic Lifting. WOD 7 rounds for time 10 burpees 10 deadlifts 120/80kg
Well done to all who gave the Olympic Lifting a go yesterday, some great scores were achieved and some great screams of motivation and preparation (Red)... Something about a "Ginger *#$@!" All the best Red and we look forward to welcoming you back in 3 months time. Thursday there is no parkour. This has been shelved for the next few weeks due to GPC staff being away on various projects. We will let you know when the next classes are scheduled ASAP. WOD A. Every minute on the minute for 10mins do: 3 power cleans Build up in weight between minutes if necessary. B. 2 rounds for reps: 3min wall balls 20/14lbs at 10 foot target 2min box jumps 24"/20" 1min double unders 2min rest
It's Snatch Wednesday! Come in and get an idea where your Olympic Lifts are at. Use this WOD to track progress or get a benchmark to start from, it is also a fantastic learning opportunity as we rarely focus on just the Olympic Lifts for the full hour. Tonight is Jonny's Mobility class at 19.15. Open to members and non-members alike. WOD 15mins establish a 1RM snatch 15mins establish a 1RM clean and jerk
Congrats to Kim and many other members like her on reaching the 6month mark at CFG, you have been an inspiration to many and continue to improve at a staggering rate, keep up the good work! Olympic Lifting tonight at 8pm. This class is open to people of all ability levels, non-members and anyone that is interested in developing their skill, speed and power. Wednesday night 7.15pm is Jonny's Mobility class : learn how to prevent injury, improve range of motion and improve performance across the board! Saturday is Girls WOD. Sunday Team WOD. And as always.... If you are in during WOD time, do the WOD. Please be on time. Fundamentals: let us know as early as possible if you can't attend the class. Thanks! WOD A. 10-10 Back Squat B. Helen 3 Rounds for time Run 400m 21 KB swings 24/16 12 pull-ups Post kg lifted and time Last Helen time here