Happy Halloween! In teams, for time: Block run relay 20x 5 pull-ups, 10 push-ups, 15 air squats Row relay (PM only)

Workout of the DayA. 2x Banded sprint into 15/25/35 Russian KBSB. 4 rounds for time5 heavy DL10 goblet squatsExtra credit: 100 banded goodmornings   Tomorrow (Friday) is bring a friend day!  We will also be hosting a Halloween WOD, this means there are no regular WOD times for the evening.... we will have one WOD at 18.30.  Please feel free to dress up.  If we can have everyone in from 18.15 that would be perfect.  Please bring your own food and drink and let's make it a big social event.

Workout of the Day 7 rounds for time: 7 power cleans 5 chest to bar pull-ups 3 high box jumps - or - working in pairs and partitioned 5 rounds each for time: 7 power cleans 5 chest to bar pull-ups 3 high box jumps

Workout of the Day A. Muscle up tech B. Muscle up specific strength progressions C. Rounds for time: 60s max kcal row 60s max kb swings 60s rest 60s max wallballs 60s rest

Workout of the Day A. 3RM back squat B. 3x8 sumo deadlift C. 5min AMRAP burpees   Tuesday - Weightlifting will be on in place of the 19.15 WOD.  The cost to attend the class is just £3 and it is open to non-members.  There are no minimum requirements in experience or fitness levels to learn and benefit from this class. Thursday - Weightlifting is on again at the same time (19.15) for the same price (£3) but the regular WOD will also be running at the same time. Friday - Bring a friend!  The gym is open to your friends and family, bring them in and introduce them to CrossFit! Friday - Halloween WOD - Friday night there will be no WODs.  Instead a group WOD will run at 18.30.  Feel free to dress up, bring some food and some drinks.  You don't have to workout if you are heading out afterwards!

Workout of the Day For time:Run 1200 meters63 kettlebell swings (1.5 pood)36 pull-upsRun 800 meters42 kettlebell swings24 pull-upsRun 400 meters21 kettlebell swings12 pull ups   This is a paired workout.  CFG is open both Friday's to friends and family who can partake in a partner WOD. Saturday : CrossFit Kids and Girls WOD at 11.15 Friday 31st will be another bring-a-friend day and we will be having a Halloween WOD as well.  This means there will be no PM classes but a group workout, beverages and fun will be had from 6.  A costume is not mandatory, but it is.  

Workout of the Day A. Bench press 3-3-3-3-3 B. 15min alternating emom 1: max kcal row 2: max ring dips 3: rest as hard as possible

Workout of the Day A. Power cleans B. 10min emom 10 burpee bar jump over 1 clean Score = total kg successfully lifted    

Workout of the Day A. Deadlift - find your 3RM for the day B. Every 3mins for 3 rounds Block run 30 swings   Tonight there is no 19.15 WOD.  There is weightlifting on instead.  This costs £3 per person and you do not need to be a member of CFG to attend. Weightlifting also runs on a Thursday, same time but the regular WOD also runs alongside. Saturday - 11.15 is Girls WOD and CrossFit Kids.

  Workout of the Day A. Split Jerk - work up to a heavy single B. Partner WOD Alternating 10min emom 10 burpees max wallballs Score is the wallballs, one goes and one rests.   This is the last pressing progression, if you have not done a split jerk before this class will be the perfect opportunity to practice the technique. Tuesday 19.15 there is no WOD.  Olympic lifting will take it's place.  This class costs just £3 and will take an hour.  You do not need to be a member to attend nor is there a minimum experience level to benefit from this class. This weekend saw CrossFit Glasgow hosting yet another series of amazing seminars.  We had Professor Scotty Butcher, Shane Sweatt and Ellie Dubois all sharing their expertise.  We hope you all got to experience some of it.  Look to the members FaceBook page and this website to see any upcoming seminars. The nest seminar is another CrossFit Level 1 on the 20th December.