Strength A-1 Pull-ups 5 x CFA: 4-6 reps 30x0 BC: 4 eccentric reps 8000 rst :90 A-2 CFA: 10* Incline Bench 5 x 4-6 reps 30x0 :90 BC: Heels elevated goblet squats 5 x 15-20reps 20x0 :90 B-1 KB Clean and Press 3 x 8-10each arm 31x0 :45 B-2 Seated Face Pull w/ band 3 x 10-12reps 30x1 :45 W.O.M... [Read more]

Strength A-1 Box Squats (5cm below parallel) 5 x CFA:4-6reps (+25kg chain) BC:6-8reps 30x0 rst :90 A-2 CFA: Single Leg RDL (KB) 5 x 8-10each leg 30x0 rst :90 BC: Push Heavy Sled 5 x 2 lengths of track rst :60 B-1 FFE Split Squats (KB/BB) 3 x 8-10 each 31x0 :45 B-2 GHD/GHR 3 x 8-10  31x0 :45 W.O.D... [Read more]

Strength A High Hang Power Snatch 6 x 3-5reps XXXX rst :120 B-1 Strict Toes-2-bar / K2E / Reverse Crunch 3 x 15-20reps 2010 rst :30 B-2 Plank (:45) 3 x 1 rep rst :30 W.O.D Set the clock to 15minutes 2 min AMRAP KBS 24/16kg 1 min rest 2 min AMRAP DU (3 singles counts as 1) 1 min... [Read more]

Strength & Skill A-1 (skill) Wall Walks / Wheel barrow walks with partner backwards and forwards/ Hand Walk outs 3 x 2reps rst :45 A-2 (skill) Kipping Practice 3 x 15-20reps XXXX rst :45 B-1 Push-Press 5 x CFA: 4-6reps rst :90 BC: 6-8reps 2010 rst :90 B-2 Close Grip Chin-ups (hands together) 5 x CFA: 4-6reps rst :90 BC:... [Read more]

Strength & Skill A-1 Snatch Grip Deadlift 5 x CFA: 4-6reps BC: 6-8reps 40x0 rst :90 A-2 Pistol Squats / (regressions) 4 x 8-10reps each leg 2010 rst :60 B-1 GHR or Nordic raise (on floor partner holds feet) 3 x 6-8reps 3010 rst :45 B-2 Band pull throughs CFA:3 x 10-12reps BC: 10-15reps 31x0 rst :45 W.O.D 12min AMRAP:... [Read more]

Strength A. Clean 8 x 2-3reps rst :90 (or 20minutes to practice clean technique) B. DE: Front Squat 3reps on :60 for 8min (wk1: 65%, wk2: 70%, wk3: 75% 1RM") W.O.D CrossFit Games 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans 65/40kg 10 Toes to bar 15 Wall balls (7/5kg to 10/6'... [Read more]

Triathlete: Day 1: Swim - 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio Day 2: Bike - 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio Day 3: Run - 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio Day 4: Swim - 8 x 20sec on : 10sec off, use pool or open water Day 5 : Bike - 5k @... [Read more]

Strength A-1 Pull-ups 5 x CFA: 4-6 reps 30x0 BC: 4 eccentric reps 8000 rst :90 A-2 CFA: 10* Incline Bench 5 x 4-6 reps 30x0 :90 BC: Heels elevated goblet squats 5 x 15-20reps 20x0 :90 B-1 KB Clean and Press 3 x 8-10each arm 31x0 :45 B-2 Seated Face Pull w/ band 3 x 10-12reps 30x1 :45 W.O.D... [Read more]

Recent scientific studies have shown that our member’s workout harder when they are NOT listening to Geoff’s collection of Britney Spears.  For this very reason we are handing the DJ headphones and mixing decks over to you… it’s your turn to mix the workout tunes HACKNEY!!!  Let’s hear what you got. Dance, House, Hip-Hop, Rock, or Classical…  You may have... [Read more]