Workout of the Day

A. 1RM sumo deadlift

B. 3×15 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, CrossFit Superstars or just between select friends.  If that’s not your thing then the scores are stored and the following year you can see how far you have come in the last 12 months!

The WODs vary in skill and typically involve movements that are challenging or near impossible, if this is the case you can take the scaled option.  A judge and a coach will assist you with tactics, movement standards, weights and scaling.

What does it all mean for you?  In short, community.  Signing up commits you to doing the workouts and taking an active interest in what’s going on across the world as well as in the box.  It can seem scary and difficult, that’s OK, it’s a challenge.  But you won’t be alone, the gym will be behind you and the support is deafening.  Don’t miss out