Workout of the Day 1RM deadlift 3x10 stiff leg deadlift 3RFT 60 double unders 30 air squats extra credit: 100 banded good mornings Tonight there is no 19:15 class due to weightlifting on at 19:30.  This class costs just £3 and is led by Colette Will.  You do not need to be a member of CFG to attend.  This class is also available on Thursday at the same time (alongside the 19:15 WOD) This weekend the gym is closed for the CrossFit Kids seminar.  This is the last seminar we currently have on our schedule for 2015.

Workout of the Day Open Gym.  Due to the SFN Expo there is no scheduled workout, you are welcome to attend the gym and a coach will be on hand to assist you in whatever you wish to do.  There will be some suggested workouts on the board as well.  WODS will resume as normal on Tuesday,

Workout of the Day A. 1rm bench press B. 3x 8 pin press C. 4RFT 20 STOH 15 press ups 10 power cleans This weekend there is no CrossFit Kids or Girls WOD but the gym will be open and the SFN Expo and the Clydebuilt Throwdown is on!

Workout of the Day A. In teams, for time: 20x 12m farmers carry B. In teams, 12min AMRAP 12m farmers carry 8 box jump overs 12m farmers carry Max kcal    

Workout of the Day René 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees 40min timecap. To add to the confusion, this weekend there is no CrossFit Kids or Girls WOD.  However that shouldn't matter too much considering you will all be at the SECC for the SFN Expo to cheer on CFG and all the other Scottish boxes at the Clydebuilt Throwdown.  It begins at 09:45 on Saturday.

Workout of the Day Emom 15mins 1 power clean 1 hang clean 1 split jerk There was an error on yesterday's post.  There will be no Girls WOD this weekend.  We apologise for any inconvenience caused. Tonight there is weightlifting on at 19:30 with Colette Will.  This class costs just £3 to attend and you do not need to be a member of CFG to attend.

Workout of the Day A. 1RM front squat B. 3x 10 stiff leg sumo deadlift C. In pairs for time: 1500m row (swap every 500m) 150 wallballs - each time you break do 5 burpees 1500m row This weekend is the SFN Expo, the largest team competition in Scotland!  Come along and show your support, in order to do so you will either need to visit the site here or buy tickets on the door.  The first event will be at 09:45 on Saturday.  The gym will operate regular opening hours both days of the weekend. Tuesday and Thursday there is weightlifting at 19:30.  This class does not require you to be a member of CFG to attend, the class lasts about an hour and costs £3 per person.  All payments should be made to Colette who will lead the class.  There is no minimum or maximum standard for the class. Saturday 11:15 is Girls WOD and CrossFit Kids. Sunday 10:00 there will be a flexibility class led by Khi. Congratulations to Fiona on breaking the Scottish Record for both Clean and Jerk and the Total yesterday at the Scottish Under 18s Weightlifting Championship.  Outstanding!

Workout of the Day A. 1RM strict pin press (from nose height) B. 3x 10 KB Arnold Press C. 3x 10 Behind the neck KB tricep extensions D. For Time: 3-6-9-12-15-12-9-6-3 Push Ups 4x Strict Pull Ups after each round E. 100x Empty BB Strict Press Saturday 11:15 there is Girls WOD and CrossFit Kids. Sunday 10:00 there is flexibility with Khi.

Workout of the Day SID Qualifier 1 For time in pairs complete the following: 42-36-30-24-18 Ground to Overhead 40/30kg Bar Hopping Burpees Must tag partner after every transition

Workout of the Day In teams of 3: 90s intervals of: 300/270m row and max stone to shoulder. Keep count of your team's total cleans.  Each athlete completes 4 rounds.