Workout of the Day A. Push press 1RM against red band B. 8RM strict press C. 3x12 per arm single arm row D. 3x15 banded straight arm lat pulldown E. 3x30 per side weighted side bends

*Please note the gym is closed between 9-5 today for Ninja Warrior UK* Workout of the Day 3 individually timed rounds Block run 12 GTOH 62.5/40 Weightlifting is on tonight at 19.15 alongside the WOD.  You do not need to be a member to attend. Saturday 11.15 is Girls WOD and CrossFit Kids. Saturday and Sunday is the Fundamentals.  If you know anyone that is keen to join please have them get in touch with us ASAP.  Spaces are limited! 17:15 smashing Wednesdays WOD

The gym will we closed tomorrow from 9-5 due to the Ninja Warrior UK Workout of the Day In teams of 4: Alternate every station for 20mins: 60s max kcal row 60s max heavy kb swings (Russian) 60s max box jump overs 60s rest Post total kcal rowed, kbs and box jump overs beside your sweet Team Name

Workout of the Day A. 3x 90s on/off: max double unders B. Power snatch tech C. 11min emom 2 power snatches max burpees Tonight 19.15 there is no WOD, weightlifting is on instead, this class costs just £3 and lasts an hour.  You do not need to be a member of the gym to attend the class and the cost is the same.  It is taught by Colette and Louise. Thursday:  The gym will be closed between 9 and 5 for Ninja Warrior UK. Tuesday and Wednesday (24th and 25th) Arch 1 will be closed for the CrossFit Level 2 seminar.  This is unusual but the gym will still run it's regular WODs and we plan on still using both rooms before and after the allotted times (9-5)

Workout of the Day A. 1RM sumo deadlift B. 3x15 sumo dimmels @40% of A. C. In pairs: 200 wallballs for time.  Every 60s rotate and do 5 box jumps. Extra credit: 100 banded goodmornings Tuesday and Thursday is weightlifting.  This class runs at 19.15 and replaces the WOD on Tuesdays but runs alongside the WOD on Thursdays.  Costing just £3 a time this class is taught by some of the best and brightest talents in Scotland and lasts a full hour.  You do not need to be a member of the gym to attend. Thursday 9-5 the gym will be closed.  Ninja Warrior UK will be using the facility.  Morning and evening WODs should run as planned.  Watch here and the Facebook page for more details. The CrossFit Games Open Registration is live.  If you have not done so, sign up and support your gym!  We have been the biggest team in Europe for 2 years running which is a tremendous achievement, not to mention the actual event itself is the highlight of the year.  If you are new to CrossFit this is basically what it's all about: CrossFit HQ release one workout a week for 5 weeks.  We put it into the WOD on Fridays and run it all weekend as well. You sign up to the Open (costs just £12), do the WOD and post your score online.  We verify the score and it is recorded and can be viewed and compared within the gym, Scotland, the World, [...]

Workout of the Day A. 3RM bench press against doubled orange bands B. 3x10 barbell roll backs C. 3x max reps inverted barbell row D. 3x10 weighted OH sit-up Extra credit: 100 banded face pulls and 3x25 per arm banded rear delt flyes

Workout of the Day A. Every 5mins for 15mins (3 rounds) Block Run 15 front squats 10 pull-ups 18:15 before & after from last night's WOD Tonight there is weightlifting on at 19.15.  This class costs £3 and is ran by Colette Will and Louise Mather.  A WOD also runs at the same time as the weightlifting class.  You do not need to be a member of CFG to attend this class. Saturday 11.15 - CrossFit Kids and Girls WOD will run at the same time.  Can everyone else please have their workouts completed prior to the start of these classes. Saturday is also Nisha's birthday!  Feel free to buy her cake! February 20th CrossFit Glasgow will be having a movie night and showing the 2009 CrossFit Games, so bring food, drink and get involved!

Workout of the Day A. 30min alternating emom Min 1: 15 wallballs Min 2: 20 OH lunges Min 3: 10 burpees -scale reps as required, a coach will advise you on this. B. Partner leg throws 3 sets of 20/10/10 (straight, left and right) Thursday we have a weightlifting class at 19.15.  These classes cost £3 a time and you do not need to be a member of the gym to take part.  There is no WOD on Tuesday at 19.15 but there is one on Thursday. Saturday: Weightlifting is on at 10.  Girls WOD and CrossFit Kids are on at 11.15.  Please have your morning training completed by this time as these classes will use both archways. February: 14th + 15th is the Fundamentals – if you have any friends that are interested in joining please have them get in touch with us ASAP. Friday 20th – The weekend before the 2015 CrossFit Games Open begins, we will show the 2009 CrossFit Games in place of some of the evening WODs, feel free to bring some food and drink. This Saturday is Nisha’s birthday!  Feel free to give her cake all this week!

Workout of the Day A. Technique B. Barbell complex: power clean - hang power clean - STOH Complete 2 rounds for time: 1-1-1-2-2-2-3-3-3 then rest 2 mins. 3 rounds. 1x power clean, 1x hang power clean, 1x STOH, 2x power cleans, 2x hang power cleans etc. Tonight there is no 19.15 class.  Weightlifting will take it's place.  This class lasts an hour and is ran by CFG Spartans Weightlifting coach Colette Will and Commonwealth Games athlete Louise Mather.  This class costs just £3 and you do not need to be a member of CrossFit Glasgow to attend. Weightlifting continues on Thursday at the same time and also on Saturday mornings at 10.00.  Same cost applies.  The WODs/open gym will run as normal on these days. Saturday at 11.15 there is a Girls WOD and CrossFit Kids. This Saturday is Nisha's birthday!  Feel free to give her cake all this week!  

Workout of the Day A. 1RM front squat B. 3x10 deadlift C. 2min AMRAP 250/220m row max front squats Tuesday and Thursday we have a weightlifting class at 19.15.  These classes cost £3 a time and you do not need to be a member of the gym to take part.  There is no WOD on Tuesday at 19.15 but there is one on Thursday. Saturday: Weightlifting is on at 10.  Girls WOD and CrossFit Kids are on at 11.15.  Please have your morning training completed by this time as these classes will use both archways. February: 14th + 15th is the Fundamentals - if you have any friends that are interested in joining please have them get in touch with us ASAP. Friday 20th - The weekend before the 2015 CrossFit Games Open begins, we will show the 2009 CrossFit Games in place of some of the evening WODs, feel free to bring some food and drink. February 27th: CrossFit Games Open 15.1 begins!