September 28, 2021
Tuesday 28th SeptemberMetcon (AMRAP - Rounds and Reps)AMRAP12: 40 Double Unders 20 Air Squats 10 Box Jumps 30/24StrengthFront Squat (2 Sets of 10)Front Squat (1:00 Max Reps )Metcon3 Sets: 10 Inverse Curls 20 Russian Twists/Side
September 2021
September 27, 2021
Monday 27th SeptemberMetcon (Time)10RFT: 4 Dumbbell Hang Squat Cleans 4 Dumbbell Renegade Rows 4 Deficit Push Ups Rx = 2x22.5/15kg GymnasticsMetcon (AMRAP - Rounds and Reps)AMRAP16: 10 Ring Push Ups 16/14 Calorie Bike (Concept 2) 0:30 Hanging L-Sit
September 25, 2021
Saturday 25th SeptemberMetcon (AMRAP - Rounds and Reps)AMRAP25 (In Pairs): Casino Loop Run 30 Burpees Over Bar 15 Synchro Deadlifts 100/70kg
September 24, 2021
Friday 24th SeptemberCrossfit Games Open 21.1 RX (Ages 16-54) (Time)For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)For time: 1 scaled wall walk 10 single-unders 3 scaled wall walks 30 single-unders 6 scaled wall walks 60 single-unders 9 scaled wall walks 90 single-unders 15 scaled wall walks 150 single-unders 21 scaled wall walks 210 single-unders Time cap: 15 min Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time)For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min StrengthBox Squat (8 x 3 )Brief overview courtesy of Laura Phelps: Banded Deadlift (8 x 3)bands looped around bar, attached to rig +100kg - 2x red bands -100kg 2x orange bands
September 23, 2021
Thursday 23rd SeptemberIsabel (Time)For Time: 30 Snatches, 135# / 95#GymnasticsMetcon (Time)5RFT: 20 Toes To Ring 20 OH DB Lunges
September 22, 2021
Wednesday 22nd SeptemberArchway swap on Wednesday 22nd. Main CF in Arch 2 (left of main).Metcon (Calories)Alt EMOM30(In pairs): Minute 1: Max Concept 2 Bike Cals Minute 2: 1 Round of Cindy
September 21, 2021
Tuesday 21st SeptemberArchway swap on Wednesday 22nd. Main CF in Arch 2 (left of main).Metcon (Weight)A) EMOM10: 5 Burpees Over Bar 1 Squat Clean B) 4 Sets: 6 Dumbbell Split Squats/Side 10 Dumbbell Romanian Deadlifts 12 Dumbbell Weighted Sit Ups StrengthBox Squat (8x3)Brief overview courtesy of Laura Phelps: Banded Deadlift (8x3)bands looped around bar, attached to rig +100kg - 2x red bands -100kg 2x orange bands
CFG Update 19 Sept 2021
UPDATE 19 SEPT 2021 Good Morning,Thanks to all who came to the Nutrition Seminar yesterday! We loved seeing how keen everyone was to make change for good whether it be more sleep, managing stress or adding in a few more colourful veggies to your plates! Attendees of the seminar had a lovely gift at the end of lean sausages or beef strips compliments of Murray’s Butcher. This is a local family owned business that CrossFit Glasgow are delighted to support. They have kindly created a discount code for ALL of our members to access their amazing range of meat products - and they deliver! Discount codes: £5 OFF First Order over £25: CROSSGLAFIRST£5 OFF when you spend £50: CROSSGLA£5Murray's Butcher Glasgow | Shop Online (murraysbutcher.co.uk) NOTICES This week we will have a swap of archways, main CrossFit classes will be held in the Competitor archway (to the left of the main CrossFit arch). Competitors and Weightlifting will be in the main arch. We will be hosting a CF-L1 Seminar Oct 2nd and 3rd. This will be held in our main CrossFit archway, please stay tuned for what archway Team WODs and Cardio will be held. DATES FOR THE DIARY CFG NUTRITION Details: Monday 20th September (online)If you missed or couldn’t make the Nutrition Seminar yesterday, you will want to get in on the 6 Week Accountability package. You will receive guidance on Nutrition, lifestyle habit change and education towards personal goals. This includes a weekly check in with a coach. Cost: £125 for the 6 weeks [...]
September 20, 2021
Monday 20th SeptemberArchway swap on Wednesday 22nd. Main CF in Arch 2 (left of main).Metcon (Time)2RFT(In Pairs): 40 Synchro Dumbbell Snatch 40 Synchro Burpees 60 Calorie Echo Bike Time Cap: 25 Minutes GymnasticsMetcon (Time)5RFT: 20 Toes To Ring 20 OH DB Lunges
September 18, 2021
Saturday 18th SeptemberMetcon (Time)For Time (In Pairs): 21-15-9 Synchro Thrusters 20/15kg Synchro Box Jumps 200m Run Rest 1 Minute 15-12-9 Synchro Thrusters 30/20kg Synchro Box Jumps 400m Run Rest 1 Minute 9-6-3 Synchro Thrusters 35/25kg Synchro Box Jumps 800m Run