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WOD Friday 1st March ’13

By |2013-02-28T20:58:18+00:00February 28th, 2013|WOD|

WOD A. Hang snatch 3-3-2-2-2-1-1-1 B. 9min AMRAP 30 double unders Ascending ladder ground to overhead 60/40 starting from 5. Next week, the Open begins! This is your last chance to do your bit and support your box, we are right up there with the long established gyms so every sign up counts! The workouts will be released by CF.com and will be released sometime late Wednesday/early hours of Thursday. The scores will need to be submitted by Sunday night. To help everyone we will offer judging every day but will post it as the WOD for the gym on Fridays. Once you have completed the workout, you will need to enter your score on games.crossfit.com, we do not do that for you, then we (CFG coaches) must verify that score for it to be recorded. This will run for 5 weeks. Some weeks will involve movements you have mastered, others will not, some workouts you will Rx, others you won't even finish.  The Open is a great way to assess your strengths and weaknesses, participating will push you to your limits and offer you perspective on your training and what you want to achieve from your time at CFG.  The community will come together and we will be the loudest, most supportive and animated gym in Glasgow.  Don't miss this opportunity.

WOD Tuesday 26th February ’13

By |2013-02-25T21:03:18+00:00February 25th, 2013|WOD|

WOD A. Max weight 20m farmers carry B. tabata front squat Tonight: 19.15 is Olympic lifting with Ray Cavanagh of Weightlifting Scotland. Cost is just £3 perched and class is open to all. The CrossFit Open starts in just 8 days. Chances to brush up on your technique is limited and there has always been an Olympic lift in the Open. Every year. This weekend, Sunday, there is a FLow seminar taking place courtesy of Kenny Wallace. The 2 hour seminar was a huge success so now he will expand on this. More to follow shortly. All your Games Open kit is available at the office. Tape, wrist wraps, purepharma and speed ropes.

WOD Monday 25th February ’13

By |2013-02-24T18:56:15+00:00February 24th, 2013|WOD|

WOD 11min AMRAP Thrusters 60/40 Emom ascending ladder burpees - you can not exceed 5 thrusters until 5 burpees (4th minute) has been reached. Post total thrusters to comments. This is the last week full week of programming before the start of the Open. We currently sit in the World top 5 and stand a real chance of making it into the top 3. There is an incredible buzz about the gym during the Open so don't miss out! We have a number of items back in stock in preparation for the Open. Tape, mobility balls, wrist wraps, vita coco, speed ropes and PurePharma. Our app has been updated and has a number of new features. Download it for free and check it out. There are more features soon to follow. Tuesday 19.15 there is no WOD. Olympic Lifting with Ray Cavanagh is on instead. Thursday 19.15 there is no WOD. Mobility with resident physio Jonny Kilpatrick is on instead. Upstairs is now complete, please use the area to place your bags to keep the gym floor clear. We will be working on boxes, a new rig and showers from now on. CrossFit Glasgow Harlem Shake from Mat Kowalski on Vimeo.

WOD Friday 22nd February ’13

By |2013-02-21T22:26:52+00:00February 21st, 2013|WOD|

WOD Big Red Challenge #3 4min AMRAP 6 power cleans 45/30 8 lunges 45/30 1min AMRAP Burpees Rest 2mins 3 rounds Record total rounds and burpees. Begin each subsequent round from where you left off. Lunge with the bar in the front rack. There is no rest between the 4min and 1min AMRAP Sunday: 10am, a specialist class on hand balancing. It is free for all to attend and is probably the last one before the Open so get in now and work on those gymnastic skills!

WOD Thursday 21st of February ’13

By |2013-02-20T21:58:05+00:00February 20th, 2013|CrossFit Games Open 2013|

Yet another black box session at CFG: You love them. There will be no mobility WOD with Jonny from Physio Effect this Thursday but he should be back to business as usual next week. This Sunday at 10am there will be a handstand master class with Omercan Cirit of Glasgow Parkour Coaching. As the CrossFit Games Open draws ever closer it's absolutely vital that you prepare yourself for the unknown and unknowable. This class is not to be missed. You may have heard us mention the CrossFit Games Open. Maybe. We are currently the largest team in Europe and are hanging in for a top 3 spot worldwide. We are 6 places behind Equipe CrossFit Laval in Canada, with whom we've had an entertaining tit for tat battle for the top spot for the past 2 weeks. We were shocked to see CrossFit NYC go top in a single day with 196 registered athletes but we are still definitely in the game: even at 54 places behind this American giant we have the numbers to make up the deficit. I know. I counted. If you have not already done so, take a minute and contribute to making CrossFit Glasgow a part of history by adding your name to the affiliate roster today. Register for the CrossFit Games Open 2013.

WOD Wednesday 20th February ’13

By |2013-02-19T23:24:13+00:00February 19th, 2013|WOD|

WOD For time: 2min max calorie row (100-kcal) x walking lunges (100-kcal) x wall balls (100-kcal) x kb swings 24/16 (100-kcal) x burpees Post calories achieved and time of workout. Thursday: no mobility, regular WOD is on at 19.15. Sunday: handstand press up, hand balancing, bar muscle ups with Omercan of Glasgow Parkour.  Come in and learn, free of charge, from the experts and feel more confident about your bodyweight training and/or the Open.

WOD Tuesday 19th February ’13

By |2013-02-18T20:35:22+00:00February 18th, 2013|WOD|

WOD Big Red Challenge #2 For time: 30-25-20-15-10 rep rounds of thrusters at 30/42kg (or 2x 21kg db) 30 double unders - every time you break on the thrusters do 10 knees to elbows (rings for you Red) - every time you break on the double unders start from 1. We now have the second largest team in the world registered for the CrossFit Games Open, just 1 place behind Laval.  If you have not signed up, please do so, we stand a real chance of being the largest team in the World which not only puts CFG on the map but also saves us thousands of pounds every year which we can use to buy new toys for the gym!  If you didn't take part last year, the CrossFit Games Open was the highlight of 2012.  5 workouts are released by CrossFit.com and we program it as the WOD each Friday for 5 weeks.  You get judged and your score gets entered.  It can tell you where you place globally and it saves your score year on year so you can track improvement.  More importantly however is the atmosphere in the gym, you will be a part of one of the loudest, most motivating and supportive training environments you have ever experienced, you will achieve more than you thought possible and you will leave each week with a sense of accomplishment and direction for your future training.  New friendships will be forged and your contribution will go a long way [...]

WOD Monday 18th February ’13

By |2013-02-17T21:18:20+00:00February 17th, 2013|WOD|

WOD 3x 5 back squat 3x 5 strict press 1x 5 deadlift This is the last week as the Open begins soon and we all want to avoid the DOMS for the first event! There is no mobility class this Thursday. Olympic lifting is on Tuesday in place of the 19.15 class. Time is running short to perfect these lifts before the Open. Make an effort to get along! Sunday 11am, there is a parkour class.  This is free for all members and will focus on hand balancing, handstands and handstand press ups.  All important skills that are likely to turn up in the Open. Iain and Gavin are away from Wednesday this week and will not return until Monday 25th so if you have any questions for them please get in touch sooner rather than later!

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