Workout of the Day

For time:
Run 1200 meters
63 kettlebell swings (1.5 pood)
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull ups

This is a paired workout.  CFG is open both Friday’s to friends […]

Workout of the Day

A. Bench press 3-3-3-3-3

B. 15min alternating emom

1: max kcal row

2: max ring dips

3: rest as hard as possible

Workout of the Day

A. Power cleans

B. 10min emom

10 burpee bar jump over

1 clean

Score = total kg successfully lifted

Workout of the Day

A. Deadlift – find your 3RM for the day

B. Every 3mins for 3 rounds

Block run

30 swings

Tonight there is no 19.15 WOD.  There is weightlifting on instead.  This costs £3 per person and you do not need to be a member of CFG to attend.

Weightlifting also runs on a Thursday, same time but the regular WOD also runs alongside.

Saturday – 11.15 is Girls WOD and CrossFit Kids.

Workout of the Day

A. Split Jerk – work up to a heavy single

B. Partner WOD

Alternating 10min emom

10 burpees

max wallballs

Score is the wallballs, one goes and one rests.

This is the last pressing progression, if you have not done a split jerk before this class will be the perfect opportunity to practice the technique.

Tuesday 19.15 there is no WOD.  Olympic lifting will take it’s place.  This class costs just £3 and will take […]

Workout of the day

Handstand technique with Ellie Dubois

Ellie has spent two years at a professional circus school acquiring the skills and knowledge base required to teach individuals of any level of base knowledge and experience, how to progress their ability to support weight overhead and to achieve an inverted gymnastic position. This is THE golden opportunity to work on a common area of weakness, regardless of your previous experience.

This weekend CrossFit Glasgow is hosting the CrossFit Powerlifting Seminar all […]

Workout of the Day

21 minute alternating emom (every minute on the minute)

1. 10 toes to bar

2. 12 weighted lunges

3. row 20/16kcal

Tomorrow (Friday) we are lucky to have Ellie teaching handstands all day.  This is not to be missed, especially if it’s a skill you struggle with.

Well done to all who attended yesterday’s hero WOD Whitten.  The box was buzzing last night and your efforts were inspiring.  A special mention to all the most recent Fundamentals athletes, Cat, Tom, Jonathan, Victor, Euclades, […]

Workout of the Day

Whitten

5 rounds for time:

22 kb swings 32/24

22 box jumps 24″/20″

Block run

22 burpees

22 wallballs 20/14 to 10′ line

Time cap: 45mins.

This is a Hero WOD, these were designed to commemorate the efforts servicemen who lost their lives in active service but were also CrossFitters.  The majority are based on American service personnel but there are a number of European equivalents.  These workouts are intended to be extremely demanding so that the efforts of the athlete pay homage to the sacrifice […]

Workout of the Day

A. One set max chest to bars

B. One set max kipping

C. Every 5mins perform:

3min max distance row

2mins max double unders

1min max back squats @BW

2 rounds.

So minute 0 row for 3mins and rest 2mins, on minute 5 double unders, rest 3mins till minute 10 when you start your back squats.  Rest 4minutes then repeat for a second round on minute 15.

Tonight there is no 19.15 class, weightlifting will take it’s place.  This class costs £3 and is taught by […]