Workout of the Day Complete 3 rounds of: 5 front squats banded sprint 5 strict pull ups

Workout of the Day A. 1RM bench press B. Using 70% of A, have 3 attempts at max reps bench press. Take the total reps x2. and do walking lunges with that weight 60/40kg.  Every time you drop the bar, do 5 burpees. Saturday the Gym opens at 9 and closes around 12. Sunday the gym will be open from 9.30-12.30.  Weekends operate an Open Gym, no workout will be posted.

Workout of the Day 20RM back squat -this is week 8 and we continue to go heavier!  Assistance work will be posted on the board. There is no mobility on tonight, a regular WOD will be on in it's place

Workout of the Day In pairs for time: 150 wall balls 150 kb swings 150 abmat sit ups 150 OH lunges - alternate who works every 60s.

Workout of the Day A. Above ring progressions 5x max strict ring dips 5x lockouts 5x mountain climbers B. emom 16mins handstand pressups 7 toes to bar

Workout of the Day A. Max height seated box jump B. For time: Block run then 3 rounds of: 5 box jumps 30"/24" 3 deadlifts 110/80 then 25 burpees

Workout of the Day A. Row 500m for time B. max weight yoke carry C. 5-5-5 axle bar deadlift (overhand grip) This weekend there is the Fundamentals being taught, this will not impact on the open gym times but we will be closed by 12 on Sunday. Strongman seminar with Rob Orlando is almost upon us and spaces are few, we have less than 5 spots remaining for the course, the link can be found by clicking here New seminar:  We are pleased to announce we will be hosting Kelly Starrett for a CrossFit Movement and Mobility Trainer Course on October 6th.  If you hope to improve your movement, flexibility and efficiency then there is nobody better to learn from!  The link to the course can be found here October 5th CrossFit Glasgow will be hosting the World's Strongest Woman U75 and U63 events!  It is free to spectate and some of our athletes will be taking part so come show your support!

Workout of the Day 20 RM high bar back squat - this is week 6, if you were successful last week try adding at least 1kg to your weight this week.  If you failed last week then drop the weight a little and try again. There will be assistance work to do after you complete your squats, focus on your form and do these right. There is no mobility on tonight, sorry for any inconvenience.  The WOD will run as normal in it's place. This weekend is the Fundamentals course, if you are a member and want to take part it costs just £20, there will be some refreshment after the Saturday.

Workout of the Day FGB variation Wall balls Kb swings Box jumps Abmat sit ups Kcal row You have a minute at each station to score as high as possible then after each round you rest one minute. Total reps each round should be recorded. Tomorrow there is no mobility. The WOD will be on instead. This weekend we will be doing the Fundamentals, the few remaining spaces are available to members for just £20. This is great value for a chance to work on your basic skills. Kicks off at 13.00 on Saturday. Details can be found on our Fundamentals page.

A: 10 Minutes of Pistol Squat Practice B: 20 Minute Timecap 400m Run 2 Burpee Box Jumps 2 Pull Ups 4 Burpee Box Jumps 4 Pull ups 6,6; 8,8; 10,10....etc Every 5 Minutes: Perform a 400m Run There will be Olympic lifting with Ray and Colette tonight at 19.15 instead of the WOD. The Fundamentals event this weekend has a few spaces up for grabs for members as a refresher course. Please see a member of staff for details. There will be no mobility WOD with Jonny this week as he is on holiday.