Who wouldn’t want to be able to do a single arm handstand? Who loves Muscle-ups? Most of us would be over the moon if we could do a two handed handstand.  Calisthenics and handstands are all the crazy at the moment, fitness fans cannot escape the flood of social media selfies of amazing athletes performing handstands, levers, muscle-ups, and other... [Read more]

- 'My practice is to learn how embrace the constant change that is, this is why I move' - Baris Yazar The workshop will include the principles of i.flo Movement, a Capoeira inspired progressive bodyweight conditioning method developing 'strength and flexibility in harmony'.  The workshop is based on various bodyweight exercises and movements that everybody can relate to and through playful practice develop the... [Read more]

  Wednesday 20/1/16 Warm up wall squats 10 Pull up shrugs 10 goblet squats 10 Ring rows 10 walking lunges 10 Press ups 10 KB swings 10 x5 rounds   working in A UGIG format 1 >10 ladder weight stations and a 10sec > 60 second clock on machine stations A            bench press / Deadlifts B            Bike (max distance )... [Read more]

Week 1 of 5 EST + CrossFit Open Prep COACHES COMMENT: I get loads of questions each week regarding training, nutrition, CrossFit competitions, diet, intermitted fasting, becoming a personal trainer/CrossFit coach, the best courses to study….etc… the list goes on.  I always do my best to answer these questions and help as many people as possible. Here are some good... [Read more]

Monday 18/1/2016   Warm up Bands roller's and ball Mobility drills coaches choice 10 mins People. warm up for snatches 10mins   (more…)

Now that we have Measurement and Testing set up for this weekend 16th Jan we can now start to focus on what we should consume throughout the challenge.  As you will need to select a level you are willing to stick to for the 56 days. Please print this and keep this handy at home to make the challenge as... [Read more]

13/1/16 Warm up 5x10each movement Wall squats Scapula press ups Alt lunges Scapula pull ups   (more…)

  Monday 11/1/2016 warm up Spend 10mins with a foam roller please warm up for clean 10mins A. Clean Pulls. B. Muscle clean C. Power clean. D. Deep Power clean. E. Clean with a three second pause in the bottom position (more…)