CrossFit Engineering (CF-Endurance)       Week 1 Week 2 Week 3 Week4 Monday Skill POSE Rowing POSE Rowing Strength De: Power Clean + Push Press 12 min EMOM 2 Reps @70% ME: Deadlift 3RM OR 5RM DE: Thruster 12 min EMOM 3 Reps ME: Back Squat 3RM OR 5RM Date 07/09/15 14/09/15 21/09/15 29/09/15 W.O.D 14 Min Emom... [Read more]

Week 7 of 16 Olympic Lifting and Russian Squats COACHES COMMENT:  I'm currently reading "The Art of Learning" by Josh Waitzkin - eight-time National Chess Champion and now a martial arts champion who holds over twenty National Championship titles and several World Championship titles.  So far it's a very interesting read into different style of learning in both mentail and physical... [Read more]

Round 2 Overall Results + 2015 Overall Rank BOX BATTLE 2 Group A: Men Group A: Women Group A: Men Group A: Women Group A: Men Group A: Women Cumulative Rank Final Bonus Points Cum Rank - Bonus Round 2 Rank Round 1 Rank Round1 +Round2 FINAL RANK CrossFit Perpetua 3 1 8 1 4 2 19 1 18 1... [Read more]

Will be at CrossFit Hackney Thursday 3rd, Friday 4th Saturday 5th September Our delicious, healthy, nutritionally balanced smoothies and snacks are packed with protein, good fats, fibre, vitamins and minerals, to fuel your body with everything it needs to perform at it’s best at Cross Fit and beyond. Healthy food should be delicious and exciting but also needs to be... [Read more]

Folks here is the new Barbell Club sessions for the next 4 weeks. Phase 9  As we go through a change of phase we are looking for a new emphasis. Now the reps are coming down and we head into a intensification phase we need to pay more attention to the Warming Up properly. What are the benefits of a... [Read more]

Week 6 of 16 Olympic Lifting and Russian Squats COACHES COMMENT:  Congratulate to all of the members who took part in The London Box Battles last weekend at CrossFit Thames.  We had a full turnout of 30 athletes competing in all levels (group A,B and C).   As a young box, 2.5years old, we can certainly hold our own in local CrossFit community,... [Read more]

Last week was a heavy one, so this week will be the engine one!! Get in.. Get Warm.. Set-up FGB stations.. Smash through 3 rounds of FGB.. Crawl through 2 rounds of FGB.. Lye on the floor for 5-10minutes.. High fives, chest pumps.. Go home and eat the entire contents of your fridge! Sleep.... (more…)

Week 5 of 16 Olympic Lifting and Russian Squats COACHES COMMENT:  How did you testing go in week 4 with you front and back squat testing?  From some the weights may have slightly increased from their estimations in week 1, and for many the "stupid tempo" (as some put it) had an impact of the end result.. No real surprise... [Read more]

This week will have a heavy focus for those of you who like to smash out the weights.   Fpr those who like the conditioning session stay tuned for next weeks Fight Gone Bad version of Heavy Met-con (more…)