This is it... last day and last chance to get a score in for the Four Nations competition (link here) WOD 3: “Nannie” For time 50 Double Unders 15 Overhead squats 40 Double Unders 15 Overhead squats 30 Double Unders 15 Overhead squats 20 Double Unders 15 Overhead squats 10 Double Unders 15 Overhead squats Score is time to complete the WOD with fastest time wins Weight Men’s RX = 42.5kg Women’s RX = 30kg Master’s Men = 35kg Master’s Women = 25kg Double Under scale = 3 xs singles

WOD A. 1RM Clean and Jerk B. For time: 30 clean and jerks @70-80% of A

WOD A. 3min AMRAP 20 burpees 20 kb swings B. 3mins to run round the block then rest remainder C. 3min AMRAP 20 wallballs 20 HR press ups D. 3mins to run round the block then rest remainder Then repeat with A. and C. increased to 6mins.  Post total reps on each station to comments.  

7 Minute AMRAP Squat Clean Thrusters Chest to Bar Pull Ups 1-1, 2-2, 3-3, 4-4, 5-5...... Well done to Mateusz Kowalski, Mark Wilson, John Wilson, Ross Park and Tony Curtis who all attended their CrossFit Level 1 Trainer Cert this weekend and many thanks for representing. There will be no Olympic lifting this evening, apologies for any inconvenience.

WOD 2min AMRAP Beg: 250/200m row then max back squats @50/35kg Int: 300/250m row then max back squats @75/50kg Adv: 350/300m row then max back squats @100/65kg Rest 2-3mins. 4 rounds. Post total back squats. This week the gym is open regular hours. There is no Olympic lifting on Tuesday night. This Saturday (1st September @11AM) instead of the Girls WOD we will be hosting a specialised skill class in hand balancing, handstand and handstand walks.  This class will be taken by Omercan Cirit of Glasgow Parkour it will be free of charge and I urge all of you to try and make it along.  Co-ordination, balance and flexibility are all important components of fitness and this is a chance to really focus on those attributes over the strength, speed, power stuff we see more often.

WOD Four-Nations WOD 4: “Grip strength” In 6 minutes get as far up the ladder of Deadlifts Toes2bar Score is number of reps completed. Ladder to be completed as 1 Deadlift 1 T2B, 2 Deadlifts 2 T2B, 3 Deadlifts 3 T2B etc until time runs out. Weight Men’s RX = 100kg Women’s RX = 70kg

WOD For time: 21-15-9 deadlifts 70/45kg hang clean 70/45kg Between each exercise do a block run

WOD Tabata: 30s work / 15s rest of the following: kb swings 32/24 box jumps 24/20 sit ups wallballs 20/14 (10' target for all) Complete 4 rounds of one exercise before moving on to the next.  Complete 2 full cycles. Post lowest scoring rounds of each exercise (on both cycles) to comments. Spaces are running out fast for our weekend of weightlifting with Jonny and Helzy of CrossFit NorthernIreland, more details of the event can be found here.  If you wish to sign up either use the PayPal link to the right or see a member of staff and be added to the gym list.  First come, first served!

WOD A. Power Snatch - drills/practice. 4 singles at each weight and progress up, focus on technique. B. 12min AMRAP 30 double unders 15 power snatch 40/25kg Tonight is Olympic Lifting with Ray Cavanagh of Gladgiator Weightlifting Club.  These sessions are perfect for those struggling to come to terms with the technicality of the snatch and clean and jerk.  You will be drilled and given insight as to your common faults when performing the lifts. We will also be having a olympic lifting weekend with Helen and Jonny of CrossFit Northern Ireland.  They have been involved with CrossFit for a long time and have taught the speed/power lifts to CrossFitters of all ability levels for many years.  A weekend of concentrated focus is sure to bring on your lifts a long way. Sharon, the Massage Therapist here at Reebok Crossfit Glasgow  is available for you & your treatments every Wednesday & Friday. She is always around CFG so feel free to ask her any questions about Massage and Treatments as she is always happy to help. Let us unleash your full potential to be great CFG Athlete and let the Massage Begin. She has new Massage Prices, Treatments & Block Bookings with Free Consultation now available at CFG. Contact Sharon on 07580-459-243 or by e-mail sharonmoran10@gmail.com to discuss Treatments & Prices.

WOD A. 3min AMRAP double unders B. 3-3-3-3-3 back squat -Work up in weight from set to set. - Between each set complete 2x block run (advanced) 1x block run (beginner) Need to work on your Olympic Lifts?  Then get signed up for our weekend of weightlifting with Jonny and Helen of CrossFit Northern Ireland.  They are European staff for coach Burgener and have taught weightlifting to people of all levels and skills to a high standard.  This is a great opportunity to learn as well as practice for an extended period on two of the most complex lifts in CrossFit.  If you want to improve quickly, this is your chance!