WOD 5x5 Back Squat Jonny Kilpatrick's mobility class will be on tomorrow night at 19.15. On Friday we will be running Games Open WOD 14.4. Try your best to come in and compete on this day as the gym will be effectively closed until 18.00 both Saturday and Sunday. We will be running heats from 18.00 but if we can minimise the pressure at these times you'd make things run a bit more smoothly.

WOD 21-15-9 Cleans Burpees Sorry for the late posting. Two heads, in this case, were worse than 1. Mobility with Jonny Kilpatrick of Physio Effect will be taking place instead of the 19.15 WOD on Thursday. Get involved - we're sure you could use some TLC after 14.3. Please remember that the Level 1 course will effectively close the gym this weekend, however, we will be open for judging saturday and Sunday evenings from 18.00 with some of Europe and America's top coaches in attendance. We will also be running heats all day Friday and Monday. Please make sure that once you have completed your Open workout, that you get your score slip completed and do not lose it. Post your scores as promptly as possible.  

Cindy 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air squats This WOD will run at the usual times, meanwhile, heats will continue to run for 14.3. We will try to get through everybody over the course of the day - please be patient if you are waiting for a heat and make yourself available for judging as required. Make sure that you post your scores for validation promptly. Olympic lifting will be on tomorrow night at 19.15 as usual. Please note the following: We are hosting a seminar for the students of Cardonald College on Wednesday morning between 10.00 and 12.00 during which time open gym will be available in arch 2 only. WODs will otherwise run as normal. This weekend we are hosting Scotland's first ever Level 1 Course and the gym will be out of bounds from 0700-1800 on Saturday and Sunday - this will have an inevitable impact on Open WOD 14.4. We will try to get as many as possible judged over the course of Friday but will be running heats again after the Level 1 seminar closes each day from 1800 onward. We will be blessed with the presence of some of the biggest names in UK and International CrossFit acting as judges and probably giving 14.4 an attempt themselves. Get involved and show these guys what kind of atmosphere they can expect from Europe's largest team.

Workout of the Day 20min AMRAP: 25kcal row 30 wallballs 30 kb swings 32/24 30 k2e 30x OH walking lunges 20/15 plate Tonight instead of the WOD there will be the usual mobility session with Jonny Kilpatrick of Physio Effect. Regular and effective mobility sessions are vital to the development of the athlete as a whole: flexibility is one of the 10 attributes of General Physical Preparedness as laid out by Coach Greg Glassman and anyone who struggled with their overhead squat last week will know only too acutely the heartache of knowing that your shortcomings are generally of your own making. If you are not attending these sessions you are missing an essential component of your athletic development. Get involved.

Workout of the Day 21-15-9 Goblet squat Push press -every 3mins do a run

Workout of the Day 12min AMRAP 10 deadlifts 80/55 15 box jumps Tonight there is no 19.15 class, Olympic lifting is on instead.  This costs £3 per head and is taught by Team Cavanagh. 14.2 is done and we look ahead to Friday and the release of 14.3.  You have all be inspirational in your efforts thus far, many of you have discovered some weaknesses, be sure to practice before an after WODs, just 30mins devoted to a skill each week will make a massive difference in the long run! Thursday there is no 19.15 class - mobility is on instead.  £3 per head, a perfect preparatory step before 14.3

How bad would it be if someone programmed Kalsu? Oh. WOD 15 min AMRAP 100 thrusters@ 62.5/42.5kg EMOM 5 Burpees Those that wish to take a second shot at 14.2 may do so throughout the course of the day including WOD times. Be aware that judges may be scarce during WODs. Olympic lifting is on tomorrow night at 19.15 instead of the WOD.

WOD 3 Individually timed rounds Row 500/450m 10x Power Cleans 70/35kg 10x Kettlebell STOH 20/16kg Important Notice: There will be no mobility session at 19.15 this evening and there will be no WOD running at this time. Tomorrow sees the release of CrossFit Games Open workout 14.2. During the evening WODs we will be running skills and drills in archway 2 while we run heats in archway 1. Please sign up to heats on the board and please be prepared to judge in the heat following your own. Only athletes potentially finishing in the European top 60 individuals will require to be judged by a registered judge. My prediction (see: fantasy) is that it will be 1RM deadlift - all over that.  

WOD 5 rounds for time 30 wallballs 15 toes to bar or k2e   Open WOD 14.2 will be released on Thursday night and will be Friday's WOD. March 22nd and 23rd CrossFit Glasgow will be hosting the first ever Level 1 seminar in Scotland!  This means our doors will be closed from 9am - 6pm on both days.  This is also during the Open so we will re-open to members from 6pm each day.  Karl Steadman and others have kindly offered to help judge so don't miss out on this one-off experience! If you can't make it in then we will re-run that Open workout on Monday alongside a regular WOD.