WOD Thursday 1st August ’13
Workout of the Day 20RM back squat - Then loads of assistance work to follow! Tonight, 19.15 is mobility with Jonny, costs just £3 and you will leave a mobility master. Worth every penny.
WOD Wednesday 31st July ’13
Workout of the Day 'chipper burpee thing' in pairs complete the following for time: 2 block runs 75 wall balls 50 abmat sit ups 25 pull ups 1 block run - whilst one works the other does burpees. For every burpee your team completes it takes time off your workout.
WOD Tuesday 30th July ’13
Workout of the Day JT For time: 21-15-9 Handstand push ups Ring dips Push ups -scale as required, post times to comments. We would like to wish Alison a safe trip back to the US and see you again soon! Tonight there will be no 19.15 WOD, Olympic lifting is on instead. If you struggle with clean, snatches or overhead squats then make this class a priority. Thursday we have mobility in place of the 19.15 WOD. Sessions cost just £3 per head and lasts the full hour. These classes teach you how to identify problem areas and how to take care of them so you can continue to enjoy your fitness progression at CrossFit Glasgow. August 10th and 11th sees the return of the Fundamentals weekend. It will be open to members from the 1st of August. More details to follow shortly. August 31st- return of the CFG 90 day Paleo Challenge! September 21st- Rob Orlando visits Scotland for the first time as we host our first CF seminar! Check CrossFit.com for more details.
WOD Monday 29th July ’13
Workout of the Day 6min AMRAP block run 15 burpee box jumps (24/20) max cleans 80/55kg rest 2mins 3 rounds
Good luck Sam!
We will be showing the CrossFit Games in the gym on Saturday and Sunday. Please check the members page for details.
A good cause
Andy MacIntyre, long time member of CFG, will soon be undertaking his first ultra-marathon for a good cause. Please show your support and sponsor him, a form can be found on the office counter "On the 3rd of August 2013 along with 2 others I will be taking part in my first ultra marathon, The Devil O' The Highlands, which is 43 miles following the second half of the West Highland Way from Tyndrum to Fort William. We hope to raise some money for a local charity that has special meaning to one of my fellow runners. Any donation no matter how small is greatly appreciated. Below is the link to the Just giving page and there is also a sponsor sheet at the reception in the gym. I thank you for your support. The Zak Scott Braveheart Foundation was set up in memory of our very own ‘braveheart’, our son, grandson, brother, nephew and friend, Zak, in September 2011. The Foundation aims to provide help and grant small wishes of children and young people with a heart disorder who are on the cardiac surgical waiting list at Yorkhill Sick Children’s Hospital. With your help they and their families can experience the joy and excitement of having a small wish granted to give strength and hope for a speedy recovery. We also aim to provide a journal for each child/young person receiving treatment from the cardiac team with the hope to give some comfort through documenting their own personal journey. [...]
WOD Friday 26th July ’13
Workout of the Day FROID For time: 9-7-5 thrusters 60/40 bar muscle ups / C2B pull ups B. As a team 10min AMRAP tyre flips emom - 3 box jumps/step ups on tyre
WOD Thursday 25th July ’13
Workout of the Day 20 rep max back squat - this has been running for a good number of weeks now (this is the 4th) you should all have a weight to beat. Remember, just 1kg increase still counts. After the WOD there will be some assistance work written on the board and a coach will show you the technique Tonight, there is no 19.15 WOD, mobility is on instead. Anyone who is interested is welcome along to this class, it costs just £3 and you do not need to be a member of CFG. The CrossFit Games are under way! Rich Froning finishes surprisingly far down the leaderboard in event 1 and Sam Briggs is right up the top! You can follow it all here. We will be showing some events on Friday evening, more details to follow soon. September 21st : Strongman Seminar with Rob Orlando. We have been told that there are literally just a few spaces left so book up fast if you haven't already!
WOD Wednesday 24th July ’13
Workout of the Day A. 5x 3min AMRAP 40 lunges 30 kb snatches 24/16 20 pull ups 10 burpee box jumps 24/20 Get as far as you can in the first round and pick up where you left off. Rest 60s between rounds.
WOD Tuesday 23rd July ’13
Workout of the Day A. For quality 3 rounds of: wall walk - 2mats there and back 10 TTB / C2B 10 Ring dips/ring push ups with turnout B. 3 Rounds for time: 15 HSPU 30 swings block run Tonight 19.15 is Olympic lifting in place of the WOD Thursday 19.15 is mobility in place of the WOD. Both classes cost just £3 per person and are open to members and non alike. Please show up on time and remember to pay the staff taking the classes. The report from our general meeting is available for all to view here.