Power Snatch: 2-2-2-2-2-2 Back Squat: 5 x 5 Powerlifting On the 18th and 19th of October CFG will be hosting the CrossFit Powerlifting Trainer course with Shane and Laura Sweatt of CrossFit Conjugate and Westside Barbell. When I attended the course last year I was really impressed by the level of knowledge demonstrated by the staff and was surprised by some of the stances that they took on athletic development, injury prevention/restoration and the historic underpinnings of what has made Westside Barbell the world's premier Powerlifting destination. The fact that the Conjugate method underpins the strength acquisition component of the majority of decent competitive CrossFit programs is no accident. CrossFit Conjugate’s team “Conjugate Black” finished second overall in the team division of the 2014 Crossfit Games after only one year of affiliation while Laura Sweatt, powerlifting competitor and coach,  has been hailed as the world’s strongest ever woman. Together with Shane, they represent the best opportunity to gain the deeper understanding of the Conjugate method that has made Westside Barbell the world leader in competitive powerlifting. This is a not-to-be-missed opportunity for both aspiring CrossFit competitors and coaches. Check out the course details here

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 ahead in place of the 19.15 WOD. Colette Will and Louise Mather will be your coaches and will impart their years of experience in the sport to help you improve your technique and build your confidence. If you haven't attended yet; there is no prerequisite skill level and anyone can benefit from the coaching regardless of prior experience. Powerlifting On the 18th and 19th of October CFG will be hosting the CrossFit Powerlifting Trainer course with Shane and Laura Sweatt of CrossFit Conjugate and Westside Barbell. CrossFit Conjugate's team "Conjugate Black" finished second overall in the team division of the 2014 Crossfit Games after only one year of affiliation while Laura Sweatt, powerlifting competitor and coach,  has been hailed as the world's strongest ever woman. Together with Shane, they represent the best opportunity to gain the deeper understanding of the Conjugate method that has made Westside Barbell the world leader in competitive powerlifting. This is a not-to-be-missed opportunity for both aspiring CrossFit competitors and coaches. Check out the course details here  

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 Box Jump Overs 9 Goblet Squats The competition program will run at 05.45 as normal but there will be no evening class.Any changes to this will be posted both here and on the Facebook group.

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        

Workout of the Day Deadlift 3x5 10min emom Strict pull ups 1-5 Tuck crunch 10-15  

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 - 11.15    

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 Girls WOD.    

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 not need to be a member of CFG to get involved and, like CrossFit, it is suitable for complete beginners as well as seasoned athletes. Monday - Tuesday - Wednesday there are WODs on at 10.15. Thursday 19.15 there is a WOD and Olympic Weightlifting.  £3 to attend the WL class. Saturday - 11.15 - Girls WOD Saturday - 11.00 - CrossFit Kids

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.