WOD A. 5 rounds 60s on/off max pull ups B. 15min AMRAP ladder Deadlift HR press ups Double unders There's no olympic lifting, mobility, team WOD or girls WOD this week. The weekend we are operating under normal opening hours Sat: 9-12 and Sunday 10-12 but it will just be Open Gym. Feel free to do the 12 days to Christmas WOD the staff are trying on Wednesday! (make sure you have at least an hour free to do it)
WOD A. Power clean 3-3-3-3 B. For time: 5 front squats / push press / pull ups 10 front squats / push press / pull ups 15 front squats / push press / pull ups Post weight and time to comments. Towards the end of this week and over the Christmas and New Year period there will be some work getting done in CrossFit Glasgow. We appreciate your patience and understanding during this time and appreciate all the offers of support. We will be in touch shortly once we have some jobs that could use all your help! There is no Olympic Lifting, mobility, girls WOD or team WOD until the new year. Weekends will be open gym from now on and available to all who want to come in and work on strength / technique.
WOD A. Press 5-5-5 B. For time: 8 bear complex 50/35 10 burpees block run 6 bear complex 50/35 10 burpees block run 4 bear complex 50/35 10 burpees block run 2 bear complex 50/35
WOD A. Hang snatch technique B. 10 rounds for time: 3 power snatch 60/40 15 wallballs 20/14 at 10ft target - Tonight is the last mobility class hosted by Jonny of 2012. Make an effort to come along! Just £3 per person.
WOD 60s on / 60s off kb swings wallballs abmat sit-ups calorie row 3 rounds - Target scores will be posted on the board at the gym Thursday night is the last mobility session for 2012. It costs just £3 per person and is open to members and non-members to attend. The class runs instead of the 19.15 workout.
WOD A. 1 min on/off max pull ups max wall climbs (scale to HR press ups) Complete 4 rounds of each and post total reps of each exercise. B. 7 rounds for time: 5 burpee box jumps 32/24 5 deadlifts There is no Olympic Lifting tonight. Thursday is Jonny's final mobility class. This class is open for all to attend, member and non-member alike and costs just £3 per person. It runs in place of the 19.15 WOD. If you have never made it before, make an effort this Thursday as it will be the last for a while!
WOD A. 20mins work up to heavy clean B. For time: 21-15-9 power clean (wgt 50% of A) - block run before each set.
Well done to all who made it to day 90! Today we are having a Christmas / end of paleo workout and drinks at the gym from 5pm. We plan on starting the WOD at 5.30 so please be on time.
Final Cycle 4 Paleo Retest Fran 21-15-9 Thrusters 42.5/30kg Pull ups This is the last test, come in, go hard and beat your old times. We want to see everyone in the post-Fran pose that Gavin is adopting in this slider! Tomorrow (Saturday) evening we will be having a Christmas WOD and end of paleo celebration. Kicks off at 5pm, please be on time if you plan on taking part. There is no weightlifting on next week. Saturday 11am is Girls WOD, so guys please be out by 11, there is open gym from 9-11. Sunday 11am is Team WOD. There is a Girls Strength Class from 9.30 with Steph Dekker and an open gym from 10-11.
OK, a few dates for your diary: No more weightlifting classes on Tuesday nights until the new year. The other night was very quiet and we have decided to call it off. Mobility will run for one more week until Thursday 13th Dec then stop until the New Year. We will be operating on limited opening hours around Christmas and New Year. The limited hours will be: Friday 21st - closed due to building works Saturday 22nd - closed due to building works Sunday 23rd - closed due to building works Monday 24th - closed due to building works Tuesday 25th - closed Wednesday 26th - closed Thursday 27th - open - 13.15 to 20.15. Friday 28th - open - 06.15 to 13.15. Saturday 29th - open - 9 to 12. Open gym only. Sunday 30th - open 10 to 12. Open gym only. Monday 31st - 06.15 to 13.15. Tuesday 1st - closed Wednesday 2nd - closed Thursday 3rd - open - 13.15 to 20.15 Friday 4th - open - 06.15 to 13.15 From then on we will be open as normal. We recognise that most of you are back to work from the 3rd however we may require the half days on Thursday and Friday that week to complete some maintenance work in the gym. If this is not the case it will change back to full days. Notice of these changes will be made on the website and Facebook.