Workout of the Day A. 1RM Strict Press B. 3x 10 KB Overhead Press (each arm) C. 3x 15 Evil wheels with unloaded barbell D. EMOM Burpee and Ascending Push Press Ladder: Minute 1: 5 Burpees, 1 Push Press (30/42.5) Minute 2: 5 Burpees, 2 Push Presses (30/42.5) Minute 3: 5 Burpees, 3 Push Presses (30/42.5) Minute 4: 5 Burpees, 4 Push Presses (30/42.5) Continue until stated reps cannot be obtained within the minute Tomorrow has CFG Kids and Girls WOD at 11.15
24 Minute alternating EMOM Minute 1: 10 Burpee Box Jump overs Minute 2: 12 Overhead Lunges 20/10kg Plate Minute 3: 15 Heavy Russian swings (8 Rounds) Weightlifting is on tonight at 1930 with the incredibly talented Colette Will (British Champion) and Louise Mather (Commonwealth Games athlete) - Get involved.
Workout of the day: 4 Rounds: Run 400m Max Hang Power Cleans @ 40/30kg Rest 2 minutes Post total reps to the members' FB page
A. Kipping Pull Up Progressions B. In Pairs: 3RFT Run 800m (Both) 42KB swings 24/16 24 Pull Ups Divide work however you like - 1 Athlete works at a time except runs Tonight weightlifting is on at 19:30 with Colette, this class costs just £3 and you do not need to be a member of CFG to attend. There is no WOD on at this time.
WOD Max Effort Lower A. 1RM Back Squat B. Front rack Bulgarian split squats 3x 10 each leg C. 10-1 Wallball throws 14/20lb, burpees D. 2x 50 Unbroken banded good mornings Another weekend of competition is in the books for CFG with CFG Team Kilo finishing 3rd at the "Forth Valley Throwdown". Colette and Rachel represented the Red and Black of the Competitor Cell admirably: They were narrowly edged into 3rd place on WOD 1, dominated WOD 2 with their superior strength and technical ability and ended the day sharing the bronze with CFEK's 2nd team. Congratulations to the East Kilbride teams who took top spot in both male and female categories. This Saturday at 11:15 is girls WOD and CrossFit Kids. This Sunday at 10:00 is flexibility with Khi. Upcoming events: Sunday 26th July: BBQ and throwdown at CF Aberdeen to celebrate the finals of the 2015 CrossFit Games Saturday 1st August: In house competition "CFG Community Shield". All welcome to enter - e-mail events@crossfitglasgow to confirm a spot. Lulu Lemon Athletica will be attending with a pop up shop to buy new kit! Saturday and Sunday 8th and 9th August: Level 1 Seminar (gym closed) Saturday 15th August: CrossFit Strongman Seminar with Rob Orlando (gym closed - open Sunday as normal) Saturday and Sunday 29th and 30th August: Scottish Fitness Network Expo, Clydebuilt Throwdown. Hosted by CFG this is a chance to see the Scottish Community come together as never before over a 2 day competition here in your home [...]
Workout of the Day For time: 10-9-8-7-6-5-4-3-2-1 Deadlifts 100/65 Over the bar burpees Saturday 11:15 is girls WOD and CrossFit Kids. Sunday 10:00 is flexibility with Khi.
Workout of the Day Jackie For time: Row 1000m 50 thrusters (20kg) 30 pull-ups
Workout of the Day A. Snatch progressions/technique B. 12 minute time cap: 4x block run AMRAP remaining time: 10 TTB / 10 burpees Thursday there is a weightlifting class with Colette Will at 19:30. This class costs just £3 per person to attend and you do not need to be a member of CFG to attend. Whether you are highly experienced or completely new to weightlifting, this is the perfect opportunity to develop your knowledge of the snatch + clean and jerk and to benefit from having your technique looked at by the current Scottish record holder. Saturday there is a CrossFit Kids class on at 11:15. Sunday there is a flexibility class at 10:00.
Workout of the Day A. Looking at the muscle-up and progressions B. In pairs, 6 rounds for time (RFT) 21 kettle bell swings 15 box jumps 9 ring dips Tonight weightlifting is on at 19:30 with Colette, this class costs just £3 and you do not need to be a member of CFG to attend. There is no WOD on at this time.
Workout of the Day Paired Relay 10 thrusters 60/40 10 power cleans 400m run 8 rounds for time. Weightlifting: Tuesday and Thursday at 19:30. This class costs just £3 and is taught by Colette Will. You do not need to be a member of CFG to attend. CrossFit Kids: Saturday 11:15 - for more information please email kids@crossfitglasgow.com or visit this link Girls WOD: Saturday 11:15. This class is for women only counts as a gym visit for members, if you plan on bringing a friend please let us know in advance. Flexibility : Sunday 10:00. This class costs just £4 and you do not need to be a member of CFG to attend. Taught by Khi it incorporates stretches and mobility exercises from many different sources with an aim of improving range of motion and exercise performance. A huge congratulations to CFG athletes and coaches Steph Dekker and Nisha Purewal for their outstanding efforts at the British Championships this weekend. Despite her ropes breaking in one of the WODs Steph finished first overall and Nisha finished ninth! This is what the competitor cell is all about and it's great to see their hard work paying off! CFG Community Shield When we first started CrossFit almost 10 years ago the only real aim was to become a better version of yourself. Attached to that was a sense that everyone was chasing the same goal and did so as a wider network of like-minded individuals forming an inclusive and supportive community. In many [...]