WOD Thursday 17th April ’14

Published by Iain on April 16th, 2014 - in WOD

Workout of the Day

1RM clean and jerk

1RM jerk

- This is a perfect opportunity to work on your technique, you will not be required to reach your 1RM if you are new to this skill.

Friday : We are operating limited opening hours due to the Easter weekend.  Gym will open and run classes as normal at 06:15. 07:15 & 08.15 and will then stay open till 14.00 to run Team Linda.

Monday: Limited opening hours will continue and only the morning and lunchtime classes will operate on this day.

Saturday and Sunday will run as normal.

WOD Wednesday 16th April ’14

Published by Iain on April 15th, 2014 - in WOD

Workout of the Day

2min AMRAP

250/200m row

5 burpees

max box jumps

4 rounds

Score is total box jumps.

WOD Tuesday 15th April ’14

Published by Iain on April 14th, 2014 - in WOD

Workout of the Day

Yoke carry

Tonight: 19.15 – Olympic lifting is on instead of the WOD.  This class costs just £3 and is taught by Ray and Colette of Team Cavanagh.  You do not need to be a member to attend and it is for anyone of any standard.

Thursday: 19.15 – Mobility is on instead of the WOD.  This class costs just £3 and is taught by resident physio Jonny Kilpatrick.  You do not need to be a member to attend.

Due to the Easter weekend we will be operating on limited working hours.

Friday: 06.15, 07.15 & 08.15 classes will run as normal.  From 12.30 we will run Team Linda and aim to be closed by 14.30.

Monday: 06.15, 07.15, 08.15, 12.15 & 13.15 classes will run as normal.  We will close after this WOD.

Tuesday we will resume regular working hours.

Team Linda:  To help support John Colquhoun’s heroic act of completing the Marathon Des Sables we will be having a team event starting 12.30 on Friday.  If you want to take part please consider a minimum donation of £5 per head and you do not need to have a team prepared.  Teams will consist of 3 people and the workout is ‘Linda’ 10-9-8…3-2-1 reps of deadlift, bench press and power clean.  Your support would be greatly appreciated for what is sure to be a fun afternoon!

Monday 14th April ’14

Published by Iain on April 13th, 2014 - in WOD

Workout of the Day

5RFT

20 wallballs

10 knees to elbows

block run

WOD Friday 11th April ’14

Published by Iain on April 10th, 2014 - in WOD

Workout of the Day

5×5 back squat

Strength.

WOD Thursday 10th April ’14

Published by Iain on April 9th, 2014 - in WOD

Workout of the Day

OH medley – 30s at each station

kb

log

axle

barbell

CFG is hosting two more CrossFit Specialist seminars this year.  CrossFit Endurance will take place on 10th + 11th May.  This seminar will cover technique, training protocols for events of different durations, nutrition and recovery.  It will also teach POSE running technique.  CrossFit Strongman will be on August 30th, Rob Orlando returns for a second time and will teach you how to use, excel and enjoy all our strongman equipment and add it to your training.  This seminar is very informal with lots of exercise, it is great fun and pitched at people of all abilities.

WOD Wednesday 9th April ’14

Published by Iain on April 8th, 2014 - in WOD

Workout of the Day

3 rounds for time

Block run

20 pull-ups

30 kbs 32/24

This weekend is the Fundamentals.  If you have any friends who want to start coming to CFG this is the best way to go about it.  Have them get in touch with us via email; fundamentals@crossfitglasgow.com

Saturday 11am is Girls WOD, gents please have the arch vacated by this time to allow the class to start promptly.

Team Linda:  We are hosting a team Linda event to raise money for chairty.  If you wish to take part then find the list on the gym wall opposite the office.  You do not need to have a team to take part.

WOD Tuesday 8th April ’14

Published by Iain on April 7th, 2014 - in WOD

Workout of the Day

2min AMRAP

max kcal row

2min AMRAP

max distance farmers carry

3 rounds

Tonight at 19.15 Ray and Colette will run a weightlifting class.  This costs just £3 to attend and is available to anyone who wishes to develop their proficiency in these lists.  There is no minimum standard and you do not need to be a member to attend.

This weekend we have a Fundamentals weekend, spaces are limited, if you have a friend who wants to join CFG please have them get in touch with us at fundamentals@crossfitglasgow.com as soon as possible to book them on.  This will not disrupt the regular weekend hours.

WOD Monday 7th April

Published by GavinH on April 7th, 2014 - in WOD

WOD
“Beat The Coach”

EMOM 20

1x Power Clean
1x Hang Power Clean
1x Jerk (Split or Power)

Rx is 90/60kg but be sensible, you want to finish this.

Olympic lifting is on again tomorrow night with Ray and Colette. I (Gavin) have PR’d by 10kg in one month of working with these outstanding coaches – if you haven’t been to these sessions you must be such a good lifter.

Anyone interested in enhancing their ability to run efficiently and gaining confidence in endurance events should check out the CrossFit Endurance Cert that CFG are hosting in May.

WOD Friday 3rd April ’14

Published by Iain on April 3rd, 2014 - in WOD

Workout of the Day

1RM Split Jerk

This is the 3rd week in a row we have programmed this movement, keep building on the previous week and practice that footwork.

Saturday 5th April – CrossFit Glasgow will be having a party to celebrate the end of the Open.  It will be held at The Griffin and kicks off at 19.30.  Everyone is welcome.  If you took part in only 1 workout or didn’t even sign up it doesn’t matter.  It’s a chance to meet the other members, have a laugh (at the drunk coaches) and relax after 5 stress-filled weeks.

Looking ahead there are a lot of cool things going on at CFG:

Saturday 12th and 13th: CrossFit Glasgow has it’s next Fundamentals intake.  This is one of the few ways one can join the gym, if you have a friend who you think would be interested please have them get in touch with us: fundamentals@crossfitglasgow.com.  More information can be found here

Friday 18th April we will be having a Team Linda event to raise money for John Colquhoun’s (the crazy guy running across the Sahara) charity Macmillan Cancer Support.  To take part it costs £3 per competitor and teams are made up of 3′s.  If you want to take part but don’t have a team, don’t worry, you can add your name to the list of others and we will make the teams from there!  Said list can be found at the end of the shower blocks on the gym floor.  All weights can be scaled and in the case of Rx – an average team weight will be used.

May 10th + 11th – CrossFit Glasgow is hosting another CrossFit Speciality Seminar!  This time it will be Endurance.  A lot of interest has been shown regarding the content of this course.  It will include but is not restricted to: training for events of any distance; nutrition pre, post and during races of different durations and POSE running technique.  It will run a full weekend and costs just $595 just follow the link here

The following weekend (16th-18th May) will be Regionals!  With Steph Dekker finishing in a qualifying spot now is the time to price up flights and accommodation for a long weekend of competition in Copenhagen, Denmark.  Link here

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