Wishing all the very best for the CFG team representing down in London this weekend. Give 'em hell.   WOD "Jackie" 1000m Row 50x 20kg Thrusters 30x Pull ups  

It's another black box folks, come in and find out! Remember the gym is CLOSED from 9.15am - 1.30 lunchtime. There are no lunchtime WODs due to half the gym going to London for the Throwdown! If you are competing, no, you can not WOD.

OK folks, this is how it's gonna work. Tomorrow we are open 6.15am - 9.15am then Closed until 1.30 lunchtime. This means the lunchtime WODs are cancelled. We will be open for the evening WODs as normal. Saturday - 9, 10 am = normal WODs. 11 am = Girls WOD. Sunday - Closed. Monday back to normal!

Tonight at CrossFit Glasgow, 7pm, Conditioning for Parkour. Register for the CrossFit Games here There are also a few more things worth mentioning, the gym may be closed tomorrow during the day due to the London Throwdown, it should be open for the evening WODs but may not for the lunchtime. Please watch this space closely over the next 12 hours. Sunday the gym will be closed. Also Iain Barbour leaves on holiday in 3 weeks time, he is gone for 10 days, we may require to close the gym one or two days or operate only during WOD times for that time. Again, more to follow shortly. We will continue to throw in a black box WOD randomly throughout each week. So please act responsibly and do not over-train. WOD Bench Press 5x5 then: 21-15-9-15-21 Squat clean 50/35 Double unders

Tonight at CrossFit Glasgow Jonny will be hosting a mobility class in conjunction with the 19.15 WOD. The class costs only £3, no booking necessary. Please make it along and check it out. This weekend is the London Throwdown, the gym will be closed on Sunday. WODs will run at 9, 10 and 11 on Saturday. WOD 5 rounds for time: 250m Row 10 burpees 90s rest 10-8-6-4-2 Rep rounds of: 10m shuttle run Side plank

There is a new class on Wednesday night starting 19.15 at CrossFit Glasgow, Jonny's mobility classes will run weekly alongside the normal WODs. It's only £3 per time. A lot of people lack the required flexibility to produce full range of motion on all the CrossFit movements, these classes are a perfect opportunity to devote some time towards developing this and subsequently increasing performance in all your lifts. If you don't think you need this class then I assume you have multiple rep bodyweight overhead squat, have no impingements and feel nothing when you lie on the foam rollers! WOD DL 3,3,3,3,3 (build up in weight to your max) then 4 rounds for time 3 power cleans 75/55 6 jumping lunges Tonight, Olympic Lifting, 8pm.

WOD Bear Complex 1. Power clean 2. Front squat 3. Push press 4. Back squat 5. Push press Do the above five times for one round. Do 5 rounds total working up to your max. You can rest in between rounds. Post heaviest weight to comments.

... It's a mystery... Why not come in and find out! Saturday, normal wods at 9,10 and 11. Sunday, no wods, team wod at 11. Next week, Jonny's mobility classes begin on Wednesday. Expect more information shortly