Workout of the Day

From 0:00-3:00, perform 3 rounds of:
3x pull-ups
6x push-ups
9x squats
From 3:00-6:00, perform 3 rounds of:
4x pull-ups
8x push-ups
12x squats
From 6:00-9:00, perform 3 rounds of:
5x pull-ups
10x push-ups
15x squats
From 9:00-12:00, perform 3 rounds of:
6x pull-ups
12x push-ups
18x squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

F96A8013

Information

CrossFit Kids and Weightlifting are on as normal this week. Girls WOD will be ON this Saturday at the same time as Kids.

Flexibility is off this week

SFN Expo

CFG are assisting with the running of this year’s Scottish Throwdown event at the SECC. We would really appreciate it if you could volunteer for one of the kit handling or judging teams on Saturday 27th and/or Sunday 28th August.

CFG Team Classic

Registration is live. Check out the video for an overview of the comp and there is further information available on the posters opposite the office. Please do this before you ask questions as most can be answered from the materials provided. We have contingencies for people on holidays too.

Important Dates

Registration Live: Now

Registration Closes: Monday 29th August 2016

Team Captaincy Announcements: Thursday 1st September 2016

Live Draft: Saturday 3rd September 2016

Open WODs:

WOD 1: Monday 5th September 2016

Monday Night Lights: The Opening Night of the Team Classic will have an exciting head to head competition followed by a shawarma run.

WOD 2: Monday 12th September 2016

WOD 3: Monday 19th September 2016

WOD 4: Monday 26th September 2016

Deadline for Open Score Submission: Monday 3rd October 2016

Finals (Provisional Date): Saturday 15th October 2016