Today is the last day for giving donations to help the people of Medellin in Northern Cebu, Philippines after the typhoon disaster.  Please donate generously so that Mariam and her family can help the people of her home town get some much needed food and water.  There will be a collection box at the CFG counter. Workout of the Day 13min AMRAP 11 pull ups 3 cleans 70/50 13 double unders Ropes are available to buy at the office should you require them. Christmas night out will be on Friday December 20th, tickets cost £15 which will afford us the premises, buy you a free drink and enter you for some sweet prizes!

Workout of the Day A. 3x5 strict press (this is the last week, increase your weight by at least 1kg) B. For time 6 to 2 thrusters 60/40 - between each set do 10 k2e. Tonight there is no 19.15 class.  Mobility is on instead.  £3 per person. Courtesy of Physio Effect Saturday is Girls WOD 11am. This class will be taken by Nisha.  Gents please make sure your workouts are completed by then. Not progressing as quickly as you would like?  Coaches of CFG also offer one-to-one services.  Please enquire at the office for more details.  

Workout of the Day 5 rounds of 3min AMRAP block run 15 box jump overs max kb swings 24/16 Rest 1min Thursday: mobility is on instead of the 19.15 WOD.  This class is ran by our resident physio Jonny Kilpatrick of Physio Effect.  If you have never attended this class before, make an effort now, it will teach you how to identify and deal with soft tissue issues and keep you progressing in the gym. Christmas tickets are on sale, come in and buy yours now, it will be a good night out with lots of drinks and prizes to be won! This is the first week since our last intake of Fundamentals for 2013, if you see anyone new please introduce yourself and offer some support, they worked hard last weekend! CrossFit Glasgow will be selling some Christmas gifts, get in touch with either Iain or Gavin for more details.

Workout of the Day A. 30 strict pull-ups in as few sets as possible.  This should be done in fewer sets to last week! B. 5 Rounds: 5 axle GTO 6 keg cleans 3 tyre flips 8 burpee box jumps Well done to all those that passed their Fundamentals yesterday!  If you see any new faces in the gym this week please make them feel welcome and introduce yourself. Tonight there is no 19.15 class, olympic lifting is on instead!  This is a great class taught by some of the best coaches in Scotland.  £3 per head and open to all, you don't have to be a member! This Thursday there is no 19.15 class, mobility is on instead, again it is £3 per head and open to anyone who wishes to join. Saturday 11AM there will be a girls WOD.  Gents please have your workouts finished by this time or use next door.  Class is free and will be taught by Nisha. Christmas night out will be on Friday 20th December.  Tickets are on sale in the office and it will cost just £15.  Even if you just finished the Fundamentals please feel free to come along, it will be a lot of fun and prizes will be given out!  

Workout of the Day A. 5x5 back squat (week 4 of 5) increase weight from last week by at least 1kg! B.3x5 snatch grip deadlift This week we have all the usual classes: Tue 19.15 there is no regular WOD and olympic lifting is on instead Thu there is no regular WOD and mobility is on instead December 20th we have our Christmas night out!  All are welcome, member and non.  Please get in touch and we will give you the details.  The more the merrier! Another intake of Fundamentals joins us at CFG, please make all newcomers feel welcome and we look forward to seeing more of you over the next weeks and throughout the new year!

Workout of the Day A. 5RM hang power clean - this is week 2, try anf increase the weight by at least 1kg to last week. B. 50 front rack lunges 60/40 every 10 reps, drop the bar and do 10 wallballs This weekend is Fundamentals weekend.  Some spaces are still available, if you know anyone who wishes to join CFG then the time is now, these are normally sold out and it is the last one till January next year!

Workout of the Day A. 3x5 strict press - increase weight by 1 to 2 kg from 2 weeks ago. B. 100 banded face pulls C. emom 10mins 5 burpee box jumps into max shouler to oh 50/35kg Tonight there is no 19.15 WOD and mobility is on instead.  This weekend we have Fundamentals on.  Regular opening hours will operate.

Workout of the Day A. 25min time cap 2 rounds of: 1mile run for time rest 2mins max wallballs -3 breaks permitted but no longer than 20s each 20/14. Record reps. rest 2mins max unbroken kb swings (American) 24/16. Record reps. B. Hip mobility