With the new changes in the timetable and the addition of Weapons classes on Tuesday and Friday evenings we hope to bring a renewed energy to the more advanced classes. The aim of these classes is to increase the physiological adaption to increased training stress. These classes will include skill(s) seen in competitions and thus are targeted to those looking... [Read more]

Warm up Working in pairs UGIG format KB complex Medium weight KB 2 handed swing 10 KB 1 hand swing 5 ea KB cleans 5 ea KB squats 10 KB push press 5 ea 10 mins work Workout Working with your partners 100 reps at each station max reps of each movement when you break you do equal number of reps... [Read more]

Last week (28th -30th October 2015) I spent 3 days absorbing a wealth of program design knowledge from James Fitzgerald (founder of OPEXfit.com and winner of the 2007 CrossFit Games).  As a strength and conditioning (S&C) coach, co-owner of Momentum Training / CrossFit Hackney (CFH), and the brains behind the program design at CFH, I was curious to hear what OPEX was all... [Read more]

Week 12 of 16 Olympic Lifting and Russian Squats COACHES COMMENT: What an inspiring week! Last week Scotty and I spent 3-days on a program design course with James Fitzgerald founder OPEXfit.com and winner of the 2007 CrossFit Games.  James is one smart individual, and he is a walking encyclopedia. The program design course was presented to a gathering of amazing... [Read more]

Engineering this month will be taking a slight change in format. The aim of this is to reduce the main classes back down to a level more aimed at the beginners. By saying this does not mean that an intermediate to advanced CrossFitter will not be able to get a good solid workout while picking up a few extra tips... [Read more]