WOD Tuesday 30th September 2014
Welcome back after the holiday, we hope you all got some sweet down time with friends and family.
WOD
A. Pistol squat progressions
B. 3x Individually timed rounds of:
300m Row
20x Wall Ball Shots 20/14lbs
10x Pull Ups (Any: C2B, Kipping, Strict)
Weightlifting
Tonight the CFG Spartans Weightlifting Club will go […]
WOD Monday 28 Sept 2014
Today the gym will be operating limited opening hours to reflect the local holiday.
The gym will be open from 09.15 until 12.15 in an open gym format but at 12.15 the WOD will go ahead as a team workout for a bit of competition.
WOD
AMRAP 18
In pairs: one athlete will work whilst the other rests.
5 Burpees
7 […]
WOD Friday 26th September ’14
Workout of the Day
Fight Gone Bad Championship
60s max wallballs 20/14 @ 10′ target
60s max Russian swings 24/16
60s max box jumps 24/20″
60s max push press 35/25kg
60s max kcal row
60s rest
Keep a running total and write up your total rep score during the 60s rest at the end of each round. 5 rounds.
If you think this is a shiter…. think again
WOD Thursday 25th September ’14
Workout of the Day
Deadlift 3×5
10min emom
Strict pull ups 1-5
Tuck crunch 10-15
WOD Wednesday 24th September ’14
Workout of the Day
Power snatch 2-2-2-2-2
Hang snatch 1-1-1-1-1-1
Overhead squat 5-5-5
This is a technically demanding class that will be a particular weakness for many of you. This is exactly the reason why you should come along and take part. Work on your weaknesses and develop your proficiency and capacity to produce power as well as working on your range of motion. Our coaches are highly skilled and will keep you safe. Get involved.
Saturday – CrossFit Kids – 11.00
Saturday – Girls WOD – […]
WOD Tuesday 23rd Septmber ’14
Workout of the Day
A. Alternating emom
odd: 20s kips on rig (dynamic hang)
even: 30s handstand hold
B. 3 Rounds for time
400m run
10 push press
10 burpees
Tonight there is no 19.15 class. Weightlifting will take it’s place. Cost £3. Open to anyone, you do not need to be a member of CFG to attend. All ages and abilities are welcome.
Thursday there is also a weightlifting class at the same time but it will run alongside the regular WOD.
Saturday sees the return of CrossFit Kids and […]
WOD Monday 22nd September ’14
Workout of the Day
A. Front Squat 3-3-3-3-3
B. Individually timed rounds:
250m row
20 kb swings 24/16 ‘murican
20 wallballs 20/14 to 10’ line
Another big weekend as CrossFit Glasgow hosted Scotland’s second ever CrossFit Level 1 Trainer Seminar, a big thank you to the seminar team for making it a huge success!
This week we are back to regular operating hours.
Tuesday 19.15 there is Olympic weightlifting in place of the WOD. This class is ran by Colette Will and costs just £3 to attend. You do […]
WOD Friday 19th September ’14
Workout of the Day
For time:
1 to 10 unbroken axle/fat grip deadlifts
– between each set do 5 burpees with jumps over the bar
The gym is closed this weekend but we will be open for a short window between 0600 – 0800 on Saturday.
Monday next week will resume as normal.
WOD Thursday 18th September ’14
Workout of the Day
A. 20RM back squat
B. 1-2-3-4-5-4-3-2-1 strict pull-ups
3x 10 ring rows
5x 8 clapping push-ups feet on 20kg plate
10min emom 8 tuck crunches & 10s hollow position hold
3x 60s pancake stretch
There is a lot to get through here and it should be stressed that today is all about quality not quantity, do what you need to do to improve and be mindful of the time. This is the last week of the 20RM and we will be moving on to […]