Triathlete: Day 1: Swim - : Repeat 50m, recover :60s until form/pace deteriorates Day 2: Bike - :Repeat 800m, recover :60s until form/pace deteriorates Day 3: Run - : Repeat 200m, recover :60s until form/pace deteriorates Day 4: Swim -: Repeat 3:00 on, :60s off until form/pace deteriorates Day 5 : Bike -: 15M TT Run Day 6: Run  -: Repeat 3:00 on, :60s off until form/pace deteriorates... [Read more]

Monday 31/03/2014 Warm-up All Athlete Teach Thruster Tekkers Thoracic Mobility- then -3 Rounds of: :30sec Hollow Rock Holds 5 Thrusters with pause in overhead position* 20/15kg 10 American KBS**In overhead position focus on squeezing butt & belly tight. Do not be a 'broken' athlete Strength CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie A. Eccentric Back Squats, 4 x 6-8, 60X0,... [Read more]

If you’re running the London marathon this season, we’re guessing you have been spending a considerable few hours out on the road getting miles into the legs. Training through the winter months has been tough going, but the weather slight improving in the weather has helped increase the training volume and pleasure. Now, with less than three weeks to go,... [Read more]

Proudly Supported by inov-8 The first round of The London Box Battles has dawned, and many of our London based boxes are readying their army.  The first battle will commence on the weekend of April 5/6th 2014 and be hosted at numerous boxes across London. The London Box Battles aims to encourages athletes of all abilities and fitness levels to... [Read more]

Triathlete: Day 1: Swim - : Repeat 200m, recover 2:00 until form/pace deteriorates Day 2: Bike - : Repeat 1.5M, recover 2:00 until form/pace deteriorates Day 3: Run - : Repeat 800m, recover 2:00 until form/pace deteriorates Day 4: Swim -: Repeat 75m, recover :60s until form/pace deteriorates Day 5 : Bike -: Repeat 500m, recover :60s until form/pace deteriorates Day 6: Run  -: 8M TT   Runner: Day... [Read more]

Monday 24/03/2014 Warm-up 3 Rounds of: 20 Prisoner Jumps (hands on head, jump on the balls of your feet) 15 Wall Balls* 10 Squat Jumps* rest :60sec * Focus on keeping knees out and dropping into the bottom of the squat quickly to use the stretch shortening cycle to bounce out. Strength CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie A.... [Read more]

It's time... For a change that is. Next Phase Barbell Club is out! As we have split it the sessions to upper and lower for this one the sessions will run as below: Barbell Club weeks 22-25 We will run the program as Monday night, Tuesday am will ALWAYS be Upper and Friday will ALWAYS be Lower. This program will run... [Read more]

Triathlete: Day 1: Swim - : Repeat 50m, recover :60s until form/pace deteriorates Day 2: Bike - : Repeat 800m, recover :60s until form/pace deteriorates Day 3: Run - : Repeat 200m, recover :60s until form/pace deteriorates Day 4: Swim -: Repeat 3:00 on, :60s off until form/pace deteriorates Day 5 : Bike -: 15M TT Day 6: Run  -: Repeat 3:00 on, :60s off until form/pace deteriorates  ... [Read more]

Monday 17/03/2014 Warm-up 400m run "invisible fran" Strength CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie A. Push-Jerks 5 x 1-3reps 20x0 on the 2mins B. Neutral Grip Pull-ups (weighted) 5x3-4reps on the :90sec A. DE 2reps EMOM @ 60% of best weight lifter on 03/03/2014 B. ME 3reps A. 5 x 6reps B. [Scale: NG ring rows 5 x12reps] Capacity... [Read more]