Workout of the Day 1 to 5 ground to overhead ladder with sprints

Apologies for the late WOD posts. We have had a few technical difficulties. Workout of the Day In pairs for time: 21-15-9 Thrusters Burpees Knees to elbows Thursday we have a mobility class running in place of the regular 19.15 workout. It is ran by Physio Effect's Jonny Kilpatrick. You are not required to be a member of CFG to attend and it it costs just £3 per person. This should not be missed. This weekend is the European Regionals. We will post a link to the CFG site to stream it live or watch archive footage. Steph Dekker is ready to compete and Gavin Heselton is ready to no-rep!  To catch up on previous events click this link As many of you know Steph has reached the final combine in Las Vegas. Not only is she a phenomenal athlete but she is a competitor. Getting her to Vegas will give her the opportunity to fulfil a dream and become a competitive athlete. Years of hard training has taken her to this point but she requires our support to help her reach Vegas. Please donate what you can to http://www.gofundme.com/93my10 Sadaf is leaving us. Although she may have been a member of CFG for a relatively short period of time in comparison to many of you she has embraced the gym's spirit completely. Before she goes there will be a leaving party on starting at One Up. Everyone is welcome so assemble the wine teams, activate those lagers and see her off [...]

Workout of the day Helen 3 RFT Block run 21 kb swings 12 pull-ups Tonight- there is no 19.15 class. Olympic weightlifting will take it's place. Taught by Colette and Ray this class brings an expert eye to help you optimise the snatch and clean and jerk. With a supportive and friendly atmosphere this class will run for an hour and does not require you to be a member of CrossFit Glasgow. Cost £3 per person. Thursday- 19.15 will be a mobility class ran by Jonny Kilpatrick of Physio Effect. You will be shown ways to effectively manage your muscle tightness and is not exclusive to members of CFG. Cost £3 per person. Thursday- athletes and coaches will be leaving CrossFit Glasgow and heading to Copenhagen. Steph Dekker has made it to Regionals for a second year running and is looking to improve on her placing last year. Gavin will be working as a judge at the event. To follow all the action it will be streamed live on the CrossFit Games website. Steph has also made it to the final combine in Vegas. After travelling to Boston and Denmark she needs our support to help her make it.  Please visit this site and donate to help her achieve her dream!

Community WOD This workout was put together by Craig Punton - owner of CrossFit Scotland in Irvine as a means of building some community between the Scottish boxes. It's probably too light for most of you and you'll have to do it twice to get a sweat on but we should show out for the community. In all seriousness, it's time that we started to connect with the people that share our passion for doing things right and light up the box the way only we can. This will go down once a month with the owners of individual boxes posting WOD ideas as a challenge and we will include it in our regular programming to get everyone on board. The following rules will apply: Workout of the Day Stand Up Club: No lying on the floor afterwards Last athlete standing: Everyone will support the athletes still working Scale as required; it will be 15 Pwr cleans 80/60kg 20 burpee box jump overs 24"/20" 30 Cal Row 50 WBS 9/6 kg (all to 10 foot) 30 Cal Row 20 burpee box jump overs 15 Pwr cleans 80/60kg  - Get your score on the board! We would like to thank PJ Newton and all who visted CFG to attend the CrossFit Endurance seminar, you helped make it  a fantastic weekend and we hope to see you all again soon! And a special thanks to Roma Byrne, Steve Morrison, James Barbour, Ross McNie, Craig Lowe and Gary McFall for all their help [...]

Community WOD Next week we will post a workout that was put together by Craig Punton - owner of CrossFit Scotland in Irvine as a means of building some community between the Scottish boxes. It's probably too light for most of you and you'll have to do it twice to get a sweat on but we should show out for the community. In all seriousness, it's time that we started to connect with the people that share our passion for doing things right and light up the box the way only we can. This will go down once a month with the owners of individual boxes posting WOD ideas as a challenge and we will include it in our regular programming to get everyone on board. Workout of the Day 5x5 back squat This weekend we will be hosting Scotland's first ever CrossFit Endurance Trainer's course and as a consequence access will be to arch 2 only on both days. Anyone interested in doing this course should contact me directly as I have discount codes for the remaining spots - a level 1 certificate is not required to attend.  

Workout of the Day Heavy clean and jerk 6min AMRAP 2 cleans (heavy) 4 burpees This is what the NPFL will look like!

Workout of the Day 5 RFT 5 wall climbs 10 TTB 10 burpee box jumps Thursday - there is no mobility class on, a 19.15 WOD will run in it's place.

Workout of the Day 3 RFT 10 deadlifts 8 hang power cleans 6 front squats 4 STOH Rx - 70/40kg Tonight - there is no 19.15 class.  Olympic weightlifting will be on in its place.  This class is taught by Ray Cavanagh, a WLS board member and head coach of Team Cavanagh WLC.  It costs just £3 to attend this class and it is geared towards people of all standards and understanding of weightlifting.  You do not need to be a member of CFG to join in.  Just show up at 19.15 and pay your money to Ray or Colette. CFE - This weekend the gym will be closed due to hosting the CrossFit Endurance seminar.  This is the first and only of it's kind in Scotland and there will not be another one for at least a year.  Spaces are limited and discounts are available, please get in touch with us soon! A big congratulations to not 1 but 2 CFG athletes for their participation in the NPFL combine.  Not only did they take a massive risk flying all the way to Boston for the tryouts but both have passed with flying colours and have been asked to attend the final stage before team selection in Las Vegas.  Well done to Steph Dekker and Scott Wilson!

Workout of the Day Please note: we are running limited opening hours, classes will run at 6.15/7.15/8.15/12.15/13.15 only and we will close after the lunchtime WODS. In Pairs For time: 20 STOH 60/40 40 deadlifts 60 wallballs 80 kbs 100 down ups From Tuesday we will be running regular working hours. This weekend we will be closed due to the CrossFit Endurance seminar.  If you wish to partake please let us know as spaces are available at a discounted price! Last but not least Steph Dekker deserves a shout out for her phenomenal efforts in Boston at the NPFL.  She has worked incredibly hard to get where she is and we hope she gets a call back to Vegas this summer.

Workout of the Day 5x5 back squat - This is week 4.  Go heavier and keep improving.  It doesn't matter if you haven't been to any of the previous weeks, start today and we can take you through the basics and get you progressing your strength! Tomorrow there is no Girls WOD, Hero WOD Rhodri will be on instead. Fundamentals is on this weekend, this is your last chance to get in touch with us and get involved! This Saturday, in place of the usual girl’s WOD, we will be running a memorial WOD in honour of a member of CrossFit Aberdeen: Rhodri Thomas, ayoung man and competitive athlete who very suddenly passed away leaving a devastating hole in their community. I think I can speak for us all when I say that if this happened to any member of CFG; the heartbreak would be tangible. Let Rhodri’s family know that the sport that meant so much to him remembers him, and get your wings up for Rhodri and CrossFit Aberdeen.