WOD Banded sprint 9-6-3 deadlifts @140/100kg 5 strict pull ups Iain is away from today, if each of you spend just 30p a day on "a gav" from the coffee machine and give it to Gavin he will be a much happier man. Saturday - Girls WOD is on at 11am. This starts quite promptly ladies so be on time. Sunday - Jonny will be directing this week's team WOD. It is free to all members and a great way to meet new people and learn your strengths in a team dynamic.

"JT" For Time: 21-15-9 Handstand Push Ups Ring Dips Push Ups There is no 19.15 WOD tonight.  Instead Jonny is having a mobility class which you are all welcome to attend.  It runs for the full hour, includes some awesome music and is well worth a visit.  Open to members and non-members alike and costs just £3 per head. Girls WOD will go ahead on Saturday at 11am: anyone who is not a girl should be gone by then; we shouldn't have to ask you to leave. Team WOD will be on with Jonny on Sunday at 11am. Feel free to bung him some Movember cash for cardio: he loves it.

There is a reason we haven't posted the WOD and it's not because we forgot.... Oh and it's not this:

WOD A. 2000m row for time B. 5-10-15-20 reps for time Toes to bar Hand release press ups Lateral box jumps Tonight there is olympic lifting on at 8pm. Thursday there is no 19.15 WOD.  Instead Jonny is having a mobility class which you are all welcome to attend.  It runs for the full hour, includes some awesome music and is well worth a visit.  Open to members and non-members alike and costs just £3 per head.

WOD Bear complex For time: 4 to 1 @ 75/50kg - After each set block run Tuesday - 8pm - Olympic lifting with Ray Cavanagh.  This class is open to people of all ages and abilities.  This class will brush up your technique and develop your speed and power.  It is open to members and non-members and costs just £6. Thursday - there is no 19.15 WOD.  Instead Jonny is holding a mobility class.  All are welcome and cost is just £3. I (Iain) am away from Thursday till a week on Monday (26th Nov), if Gavin seems close to breaking point then you know why!  You can still get me on my email - iain@crossfitglasgow.com

WOD A. Row 500m. Rest 60s. Row 500m. Post total time. B. DWF WOD 4 For time: Ladies 21-18-15-12-9-6-3 GTOH 15kg plate 7 pull ups 30 double unders Gents 3-6-9-12-15-18-21 GTOH  20kg plate 7 pull ups 30 double unders - If you did this event at DWF then try Diane!

WOD For time: 5-4-3-2-1 Thrusters 75/50 10x Knees to elbows Tonight there is no 1915 class, instead there is a mobility class with Jonny.  All are welcome! This weekend the gym is closed due to a seminar happening on both days. Lon Kilgore is coming to visit and offering a day on squat and jerk technique.  If you think this would be of interest to you, please get in touch and we will see about booking you in.  Spaces are limited.

WOD A. 3x 3min AMRAP with 1min rest 10 wallballs 10 box jumps B. 3x 3min AMRAP with 1min rest Block run 10 burpees Max kb swings

WOD A. 10 min running clock Odds: max strict pull ups Evens: 3 wall climbs B. 3x 2min AMRAP Rx : row 350/300m then max push press 75/50kg Intermediate: row 300/250m then max push press 60/40 Beginner: row 250/200m then max push press 40/25kg Post total pull-ups and push press to comments.

WOD A. 5x5 hi bar back squat B. 150 OH walking lunges for time 20/15kg Would just like to say I am incredibly proud of everyone who took part in the competition this weekend. We have a fantastic community and you all help make our job worthwhile. We earned a good result which we can build upon for future competitions. A big thank you to Mat, Emma and Anna for all the photos taken and we will post more after a good nights sleep! Tuesday: Olympic Lifting at 8pm.  This class is a must for any person that wants to become more proficient in CF.  There is never a competition without a snatch variation and power cleans. Thursday: Mobility 19.15.  There is no WOD on at this time.  Jonny's class deals with flexibility and lifting faults.  Making you less likely to get injured and more aware of your posture and movement whilst you perform exercise. Sat/Sun: Unfortunately the gym will need to be closed.  We have a seminar on both days, running from about 9.30-14.00.  More details to follow shortly.