Workout of the Day Every 5mins for 20mins 2x block run 5 thrusters (heavy) Max burpee with jump over the bar   Tonight: 19.15 there is no WOD.  Weightlifting will be on in it's place.  Class costs just £3. This weekend we are hosting the Western Districts Weightlifting Competition.  This means we will be closed to training during regular hours.  Please come along and show your support, weightlifting is a great event and Scottish Weightlifting deserves all the help it can get.  The gym doors will open at 0600 - 0800 for those needing their early morning fix. This means there will be a few changes to the schedule: CrossFit Kids will start at 11.00 on Sunday. Girls WOD will start at 11.15 on Sunday.  

Workout of the Day A. Above the rings hold B. 5x5 ring dips - tempo and weighted if required C. 7 rounds for time: 3x heavy power cleans 3x c2b pull-ups 10x push-ups   What an eventful weekend!  Saturday saw us hosting Rob Orlando's Strongman Seminar for the second year running in Scotland.  Although numbers were not as high in attendance this year the event was well received with some stellar feedback.  As a result, we will be programming a lot more Strongman movements in our workouts. The SFN Expo was also on where we ran Scotland's first formal CrossFit competition.  Our team finished in second place and the whole event was ran and overseen by Gavin.  We also picked up the award for Best Box/Functional Training Facility. The week ahead: 10.15 class will run on Monday, Tuesday and Wednesday Tuesday: There is no 19.15 class.  Weightlifting will be on instead.  This class is an hour long and costs just £3.  All the money goes towards the coach, Colette Will of Team Cavanagh. Thursday: There is no mobility.  A regular class will take place at 19.15. Saturday:  The gym will be closed all day due to the Western Districts Weightlifting Competition.  Come along and show your support!  If you need your fix we will open our doors from 6-8am only.  Be done by then.  Sunday hours will run as normal.