*showers will unfortunately be out of use for today* WOD CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 45/29kg Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. For a downloadable PDF of the workout, click here. This Saturday the gym will be hosting the Scottish Open Championship.  This event will run all day so there will be no WODs or judged events during this time.  The event is free to attend and we will be hosting the best and brightest stars in Scottish weightlifting so come along and show your support.  First event is at 11am. Sunday we will be open a little later than normal if need be to get everyone through 13.5.  However, given it's a 4min workout for most I doubt that should be necessary!  First heat will be at 10am.

WOD For time Run AMRAP 6 burpee box jumps 12 heavy swings Your time is determined by the speed of your run.  Your score will be total reps in the 6mins as soon as you enter the gym from the run.

WOD A. 1RM front squat B. 6min AMRAP 5 front squats 7 deadlifts At ~70% of A and bar taken from floor. C. Partner block runs (4 each) Tonight at 19.15 there is Olympic Lifting with Ray Cavanagh. Thursday night is mobility at 19.15 with Jonny, open to members and non alike for just £3 per head. Saturday we are hosting the Scottish Open, this will be a full day event featuring some of Scotland's best weightlifters. All members are welcome to come along and spectate/support lifters and see a real competition in action. It's free to spectate and will run all day so needless to say we will not be judging any of 13.5 on Saturday. 13.5: please make an effort to get judged sooner rather than later. With Saturday out of the question we will be open longer on Sunday 9am-2/3ish depending on numbers. Team CFG are currently sitting in 38th so we need a big effort to get our team to regionals. If that's not motivation alone, this is the last week before programming goes back to normal!