Workout of the Day

In Teams: Conga Style

AMRAP20
Row 300m
Max 15′ rope climbs*

*All athletes who have completed the row may contribute to the rope climbs until such a time as they are due to rotate back to the rower. For scoring purposes, both metres accrued and ascents completed will be counted.

The rope climbs cannot be attempted by an athlete until they have completed the 300m row. In this way, athlete 1 will be climbing solo until athlete 2 completes the row. Once athlete 2 completes the row they can assist with rope climbs, alternating turns with athlete 1 until such a time as athlete 3 finishes the row. At this point athlete 3 may assist with the climbs and so forth until all athletes have completed the row. At this time, athlete 1 must rotate back to the rower and begin the cycle anew.

WEAR LONG SOCKS

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Information

Weightlifting is on tomorrow at 1930. This is an additional class laid on by Colette to develop mastery of the Olympic lifts. It costs £3 per session and is open to both members and non members of CFG alike. It does not count as a normal member class – if you attend on a 3x per week basis and attend one of these sessions, you have not lost a WOD.

Girls WOD will be on this Saturday at the same time as Kids (11.15)

Flexibility is on this Sunday at 10am – Khi has some of the best movement patterns in the gym for the 9 foundational movements – learn from the master.

Seminars

CrossFit Glasgow are proud hosts of the CrossFit Gymnastics Level 1 seminar this June 25th and 26th. This seminar is widely regarded as one of the best available. It allows both athletes and coaches to develop a powerful set of tools to scale and progress some of CrossFit’s most challenging movements. You do not need to hold a Level 1 Trainer Certificate to attend and you certainly don’t require one to benefit from the expert tuition of world-renowned gymnastics coaches. There is no pre-requisite knowledge or ability level required to benefit from this rare opportunity. Get Involved.

The Gymnastics Trainer Course teaches participants:

  • Basic strength – development for disadvantaged leverage and basic prowess in gymnastics movements.
  • Parallette work – handstands, L-sits, stretching, handstand push-ups, range-of-motion/extended-range-of-motion training.
  • Rings variations – core-training exercises, support work, proper hand placement, L-sits, iron-cross progressions, dislocates, presses, muscle-ups and muscle-up drills, kips, handstands, and conditioning.
  • Bar variations – handstands, back levers, skin-the-cats, L-sit pull-up variations, stretching, kipping swings.
  • Handstand variations – handstand push-ups, handstand forward rolls, balance work, presses to handstands, L-sits to handstands, planches (and progressions).
  • How to coach, spot and scale all elements for practice and workouts.

Membership Update

We are now updating all of our member records into a single database – please update yours via the iPad station by the office. Incidentally, you can also use the iPad to select your own music for your workout rather than just endure ours all the time.

Reebok Tee Shirt Update

The Reebok tees have gone to the printers and, all being well, should arrive pretty soon