Workout of the Day A. 30 strict pull ups in as few sets as possible -each set you break take 2mins rest B. 3x8 pendlay row C. Every 3mins for 12mins 200m run max weight plate carry from door to rig max bar muscle ups/c2b up until 2.30 in 3rd minute.
I got the wrong date, the CFG night out will be on Friday 20th December at One Up. Apologies.
Workout of the Day A. 5x5 back squat - this is week 3 - go heavier than last time by 2.5-5kg. B. 3 RFT block run 5 box jumps 30/24 3 deadlifts 120/85 Well done to all those who attended our StrongVolk competition! It was a fantastic event and some sweet prizes were given away courtesy of Reebok. We are pleased to announce the roadworks on Bridge Street are finished due to the burst pipe. The week ahead has all the usual classes, olympic lifting on Tuesday night at 19.15 and mobility on Thursday at 19.15. If you haven't been to these classes before, make an effort to get along. You will learn so much and they cost just £3 each! This weekend is Fundamentals weekend. It is the last one of 2013 and we look forward to introducing a lot more people to CrossFit and into the CFG family. Weekend classes will resume as normal. The Paleo Spartans have less than 45 days till the end, keep up the good work! CrossFit Glasgow will have a Christmas night out on Friday 20th, more details to follow soon.
CrossFit Glasgow will be effectively closed today from 11am for their first StrongVolk Seminar and Competition. As a consequence, Girls WOD will run at the earlier time of 10am.
Workout of the Day Fran! 21-15-9 thrusters pull ups This is the last test of the Paleo Challenge half way point. If you are yet to get your measurements done please get in touch ASAP.