Workout of the Day A. 3RM back squat B. Fran For time: 21-15-9 reps thrusters 43/30kg pull-ups Tuesday and Thursday at 19:30 there is a weightlifting class with Colette.  This class runs in place of the 19:15 WOD on Tuesday and alongside the 19:15 WOD on Thursday.  It also runs on a Saturday at 10:00.  It costs just £3 to attend and you do not need to be a member of CFG to attend. Saturday at 11:15 there is a Girls only WOD and CrossFit Kids.  To book your kids in please send an email to: kids@crossfitglasgow.com Sunday at 10:00 is Khi's flexibility class, for just £4 this class will best prepare you for a tough week's training ahead.  You do not need to be a member to attend so share the pain! As most of you are aware, Steph Dekker, CrossFit Glasgow athlete and coach represented at the CrossFit Games Meridian Regional and performed outstandingly well coming 13th, an all-time best performance in what is probably one of the toughest regions.  Congratulations Steph!

Workout of the Day A. 1RM bench against doubled red or orange bands. B 3x 8 barbell JM press C. 3x max reps banded press ups D. 100 abmat sit ups E. (optional) 100 banded face pulls

Workout of the Day 21 minute alternating emom 1. 20 heavy Russian swings (32/24) 2. 10 TTB 3. 10 burpee box jump overs 20" box Tonight there is a weightlifting class at 19:30 as well as the 19:15 WOD. Steph Dekker leaves to Copenhagen today to compete in the CrossFit Games Regionals!  We will do our best to show you her progress in the gym and keep you updated via social media.  Best of luck Steph, smash it!  The link to the Games website can be found here  

Workout of the Day For time: 21-15-9 Overhead squat 55/35 - Before each new set do 1x block run  

Workout of the Day In teams of 3: 300/240 kcal row for time - swap every 25/20kcal - after each row do 5 high box jumps and 7 strict pull-ups

Workout of the Day A. 3RM sumo deadlift B. In pairs, for time; 10 to 1 thrusters and burpees The gym is open from 0800 - 14:00 today due to the bank holiday.  Classes will run at 0900, 1100 and 1300. Tuesday will resume regular working hours.  

Workout of the Day A. 1RM push jerk B. 3x 10 push press C. 3x max band resistance press-ups D. 100 OH tricep extensions against band Optional: 100 hollow rocks Remember the gym is closed this weekend due to the Level 1 seminar we are hosting.  This is not a regular occurrence and there is not another date organised yet this year. This means there is no CF Kids, weightlifting, flexibility or Girls WOD this weekend. Monday the gym will operate on limited opening hours for the Bank Holiday.  WODs will run at 09:00, 11:00 and 13:00.  Doors open at 08:00 and the gym will be closed by 2.

Workout of the Day In teams (of 3 ideally), for time: 6x 500m row intervals (3000m total) 300 double unders (5min time cap, split as you like) 6x block run intervals

Workout of the Day A. 5x5 strict pull-ups B. 60s max thrusters 40/30 60s max toes to bar 60s max kcal row 60s rest 4 rounds. Score is the total reps + calories rowed in a round.  Scale movements and weights as required or directed by the coach. This weekend the gym is closed due to the Level 1 seminar. Monday is a bank holiday, the gym will operate on limited opening hours.  These will be published shortly. If you are a new member to CFG please remember to join our FaceBook group: CrossFit Glasgow Members for last minute updates.

Workout of the Day 21-18-15-12-9-6-3 Power Cleans (135/95) Burpees Over Bar Today there is no 19.15 class.  There is weightlifting on in it's place at 19.30.  This class costs just £3 and is taught by Colette Will, it will teach the snatch and clean and jerk.  You do not need to be a member to attend this class.  This class is also available at the same time on Thursday as well as the 19.15 WOD. This weekend the gym is closed due to the Level 1.  This means there is no CrossFit Kids, Flexibility or Girls WOD.  This is not a regular occurrence but does happen from time to time. CFG just had it's last Fundamentals weekend!  18 new members have joined the gym, if you meet any be sure to introduce yourself and make them feel welcome and supported! Steph Dekker will be competing at the CrossFit Games Regionals in 2 weeks time, she will be flying the flag for not only CFG but also Scotland.  We will attempt to show this at the gym live if possible.