July 2013 - Page 2 of 3 - Crossfit Glasgow | Glasgow's Original & Best Training Facility

Fundamentals and CFG news

By Iain Barbour|2013-07-22T11:19:12+01:00July 22nd, 2013|Information|

Fundamentals has changed, please see this page for more details. For those of you who are part way through the old program, please get in touch via email and we will do our best to get you through the remaining classes as soon as possible. The first Fundamentals weekend begins on August 10th. The CFG meeting was a big success, a lot of points were discussed, we are in the process of making the minutes legible, they will be posted shortly. Membership prices are set to rise, the new prices can be found in the Membership/Prices tab. This will come into effect immediately and your next payment or standing order should reflect this change. If you require some time or have a problem please contact me on iain@crossfitglasgow.com Gavin begins his 3 month placement in Aberdeen today! We wish him a speedy return however he will be back some weekends and is available at gavin@crossfitglasgow.com

WOD Monday 22nd July ’13

By Iain Barbour|2013-07-21T21:12:32+01:00July 21st, 2013|WOD|

Workout of the Day A. 3 rounds of 2min AMRAP 300/280m row max axle bar deadlifts 100/60 - before/after each 2min attempt do 50 wallballs for a max of 150 wallballs

WOD Friday 19th July ’13

By Iain Barbour|2013-07-18T22:41:32+01:00July 18th, 2013|WOD|

Workout of the Day A. 1x 100m yoke carry 150/100 B. 1x 100m sled pull/drag C. 3x 100m sprint Tomorrow, there is no girls WOD at 11am. Instead we are hosting an annual meeting. It has been 2 years since we opened and a lot has happened/changed. We would like to share our thoughts and experiences with you all as well as share our intentions for CFG over the next 12 months. We hope to see a lot of familiar faces!

WOD Thursday 18th July ’13

By Iain Barbour|2013-07-17T19:24:34+01:00July 17th, 2013|WOD|

Workout of the Day A. 20 rep max back squat - this is the third week in a row we have programmed this workout, it's a great chance to keep track of a simple strength progression, even it you go just 1kg heavier than last week. Give it your best shot. A coach will give you appropriate assistance work afterwards. Tonight there is no 19.15 class, instead our resident physiotherapist Jonny Kilpatrick will be hosting a mobility class. Open to members and non-members this class costs just £3 per person and will last the full hour. This is a great education and eye opener to midline stabilisation, range of motion and managing muscle tightness. Well worth a visit.

Annual Meeting For CrossFit Glasgow Members

By Gavin Heselton|2013-07-16T23:52:47+01:00July 16th, 2013|Information, WOD|

This Saturday morning CrossFit Glasgow "Reebok Recognised" will be hosting a meeting to discuss the development of CrossFit Glasgow from its humble beginnings, to its present state and beyond. We will begin the proceedings at 11.00 As Glasgow's largest and longest running CrossFit facility continues to grow within our own community, already one of the largest in the UK, we will seek to raise our profile throughout Europe and farther afield. We have already taken one of our athletes and coaching staff, Steph Dekker, to European Regionals and the CFG team represented on the main stage as the largest in Europe (185 registered members) and the 9th largest in the world (out of over 6,500 gyms worldwide). This is a path we would very much like to continue and we view the meeting this weekend to discuss the future of the CFG community as we expand into a dedicated competition facility that will allow us to accommodate the additional training requirements of the competitive CrossFit athlete and those that have progressed to a point where aspects of their programming require more focused attention. The new facility will enable us to include a CrossFit Kids program, CrossFit Strongman training, Westside Barbell/CrossFit Powerlifting programming, and team training all under the guidance of Glasgow's only qualified coaching staff. We will also be discussing upcoming events including Rob Orlando's Strongman Tour and seminar; the U63kg and U75kg World's Strongest Women competitions we are hosting; CrossFit Endurance, CrossFit Powerlifting, CrossFit Rowing, CrossFit Mobility with Kelly [...]

WOD Wednesday 17th July ’13

By Iain Barbour|2013-07-16T22:01:01+01:00July 16th, 2013|WOD|

WOD A. 7min AMRAP 2,2,4,4,6,6.... etc ascending ladder Pistols Toes to bar B. 7min AMRAP 10 box jumps 20 kb swings (russian)

WOD Tuesday 16th July ’13

By Iain Barbour|2013-07-15T22:16:26+01:00July 15th, 2013|WOD|

WOD A. 15mins to establish a 1RM bench press B. 3 rounds for time: block run 10 pull ups (or 10x CTB or 10x bar muscle ups) This weekend, Saturday, we are hosting an AGM. With Gavin going away on placement for 3 months, next door being opened and VAT registering, CFG will be spending some time with those interested/concerned explaining the upcoming changes to the business in order to cope. All are welcome, a time will be posted tomorrow. Tonight at 19.15 there will be no WOD, instead Ray Cavanagh of Weightlifting Scotland will be teaching weightlifting, this class is open to all and costs just £3 per person. We would also like to mention the fantastic effort put in by CFG at the Manchester Central Games, well done to Mat, Emma, Rona and Colin. They completed not only a number of familiar exercises but also an open water swim! Some photos will follow shortly, we are immensely proud of you!

WOD Monday 15th July ’13

By Iain Barbour|2013-07-14T20:42:26+01:00July 14th, 2013|WOD|

WOD A. 5 rounds of: 20s max calorie row 10s rest - post total calories rowed B. 10mins of super fun Big thanks to all who attended the Fundamentals weekend, your attendance and feedback has been of huge help and we look forward to trying it again next month with a number of alterations.

WOD Friday 12th July ’13

By Iain Barbour|2013-07-11T21:29:56+01:00July 11th, 2013|WOD|

WOD A. Farmers carry B. 3x max length lockout on rings 3x max reps ring dips 3x max reps ring press ups This weekend we are having a Fundamentals refresher on Saturday and Sunday. It will kick off at 2pm each day and we will be finished by about 6pm. There are only a few spaces left so if you wish to sign up please get in touch with a coach soon, it will cost just £10 per person and there will be some light refreshment at the end of the course as well as a feedback form. The weekend opening hours will be the same as usual: Saturday : 9.00 - 11.00 then girls WOD 11-12. Sunday : 9.30 - 13.00

WOD Thursday 11th July ’13

By Iain Barbour|2013-07-10T22:05:01+01:00July 10th, 2013|WOD|

WOD 20 RM high bar back squat This is week 3, add at least 1kg and give it your best shot! Tonight, 19.15, is mobility with Jonny Kilpatrick, for just £3 you can learn how to develop your range of motion, identify muscle tightness and optimise your performance at the gym.