Workout of the Day 2min AMRAP 5s banded sprint max front squats 5 rounds The weight for the front squat should be around bodyweight, scale accordingly. This weekend we have the Strongman seminar with Rob Orlando, there is just one space remaining for this course so please sign up quickly to avoid disappointment.  We will be closed all day Saturday to accommodate the course.  Apologies for any inconvenience. Friday we will be having a strongman social, WODs with Rob Orlando, food and drinks will be available from 18.00-20.00.  It will cost just $20 on the door to cover cost of food and drink.  This means we will need to close the gym after the lunchtime WODs.

Workout of the Day Paleo Challenge 5th Cycle Initial Test Week Fran For time 21-15-9 Thrusters 42.5/30 Pull-ups This is the final workout of the initial test week, go hard, this is a sprint.  Make sure you keep detailed notes if you scaled and smash your old performance in 45 days time!  If you are on the Paleo Challenge and have not been measured yet, get in touch with a coach ASAP.

Workout of the Day In pairs complete 8 rounds alternating  (4 each) as fast as possible: Workout A 250m row 25 russian swings 40/28 Workout B 20 wallballs 10 axle bar cleans 70/50 Tonight there is no 19.15 WOD and mobility is on instead.  Just £3 per person. We are closed on the evening of Friday 20th and all day Saturday 21st for Rob Orlando's Strongman Seminar and Social event.  If you wish to come along and meet the man and do a WOD on the Friday evening you are more than welcome, there will be a small entrance fee to pay for the food and beverages.  This is the first seminar CrossFit Glasgow has ever hosted, it's the first time Rob has come to Scotland and it's sure to be a lot of fun, let's get a crowd of people down and educate Rob with the Sacred Grape. Feedback For Rob Orlando's Strongman Seminar, Toronto ON.     I will admit, I had no intension of attending a Strongman Seminar!  The day before, my coach, Paul MacIntrye, worked some kind of Jedi magic trick on me, and it was done.  Coming from a close knit Cf box, I should have had more faith in the community at large, but I was stuck in... this is strongman, and I am a 45 year old, mother of three, who often gives up before the time cap in a wod!.     Now, I am one of the people who can say... life [...]

Paleo Challenge 5th Cycle Initial Test Week Beep Test 20m beep test. This test is probably the least consistent due to people giving up long before they physically can't go on. Maintain your focus, make those beeps and keep your turns tight. We want everyone to give this their best shot in order to show a fair progression over the 90 days. Thursday 19.15 is mobility with Jonny, its £3 per person and anyone can attend, you do not need to be a member. This weekend is Fundamentals weekend, it will run from 13.00 - 17.00 on Saturday and 13.00 - 15.30 on the Sunday. Please come a few minutes early on the Saturday to fill out your health form. We look forward to meeting you! Saturday 11AM is Girls WOD. No guys allowed. Friday the 20th there will be no evening WODs, we will be hosting a Strongman Social event with Rob orlando from 6pm-8pm. All are welcome and a small fee will be taken to help cover the cost of food and beverages. Saturday 21st we are closed all day due to the Strongman seminar. Apologies in advance for any inconvenience caused.

Workout of the Day A. Kettlebell technique Swings Rack position Clean Press Snatch B. Every 2mins for 20mins complete the following: 20 swings 5 burpees 10 snatches (5x L+R) 10 presses (5x L+R) 20 swings Today's classes will be taught by Craig Lowe, he is highly qualified in kettlebell instructor so people of all experience levels are sure to learn something about their movement.  He will be teaching with CrossFit in mind, so movements that suit the speed and high power output unique to CrossFit will be taught.

Workout of the Day Paleo Challenge 5th Cycle Initial Test Week CF Total 1RM strict press 1RM back squat 1RM deadlift This marks the beginning of the 5th Paleo Challenge!  You should all have your larders in order and meals should be planned.  Remember to track all your scores and send them in to Gavin and book in to get your measurements taken.  Please be proactive, the more you put in the more you will get out of this challenge! We are going to be producing the official Scotland squad tee shirts for the upcoming 4 Nations competition in  Manchester on the 5th of October. They will be printed on American Apparel tees (same as Rogue Fitness) and will cost £20 each with all profits going to support the Scottish athletes representing their country and the Scottish CrossFit community at large. If you want one, either e-mail your size to gavin@crossfitglasgow.com or do the same via the Facebook group. Well done to all of those who attended their Level 1 over the weekend, Craig, Nisha, Laura and Deggers! Tuesday 19.15 we have Olympic lifting and Thursday we have mobility.  These classes are available to anyone who's interested and costs just £3 per person. This weekend is Fundamentals weekend!  We look forward to meeting you all!

Workout of the Day In pairs 2mins max bench press @75% BW or scale otherwise 2mins max plate carry 100kg 2mins max kb swings 40/28 2 rounds

Workout of the Day A. Cleans 2-2-2-2-1-1-1 B. Back squat 5-5-5 Tonight, 19.15 : mobility with Jonny Kilpatrick.  Class costs just £3 per head and is available to non-members for the same price. From Monday the 90 day paleo challenge begins!  Use this weekend to prepare and be in the best position possible from day 1. September 21st we are hosting the Strongman Seminar with Rob Orlando, there are still a few places left, we would love to sell out our first ever seminar so tell anyone you think may be interested in coming along!  Also the evening before, 20th, we will be having a social night with Rob in the gym, expect to WOD as well as enjoy some beverages and food.  This will cost a little bit of money but only to cover the food and drink for hosting the event. October 5th CrossFit Glasgow will be hosting the U67 and U75 Worlds Strongest Woman competition, mark this date in your calendar, some of our girls are taking part and this even will be free to spectators! SAM BRIGGS from Granada Reports on Vimeo.

Workout of the Day 50 thrusters for time 50/35kg - 10 min time cap - mins 0-5 do 1 burpee every 30s - mins 5-10 do 7 burpees every 60s

Workout of the Day emom 20mins odds - 10 mountain climbers evens - 3-5 push jerks (from floor) Scale weight and reps as required. Remember, tonight there is no 19.15 workout, we will be having Olympic lifting on with Ray and Colette in it's place.  £3 per head.