Heavy Metcon 31/5/2017

Posted 30th May 2017 by Geoff Stewart


Get yourselves ready for workout.


Working in teams 3 people in a follow the leader format


Bike 15kcals AFAP

Plate hug walk until 15kcals has done (25/50kg)

5x Power clean and press @ 90%BW


Working on your own for 6mins up the ladder

KB squats and Pull ups



Rowing 15kcals AFAP

KB rack hold until 15kcals has done

5x Deadlifts @ 1.5x BW


Working on your own for 6mins up the ladder

KB swings and press ups

Summer competitions for Momentum members

Posted 29th May 2017 by Geoff Stewart

Roll up roll up! Big event news! We have not one, but two super exciting, friendly competitions for our beautiful members coming up this summer on the 1st and 2nd of July. Everyone is welcome, whether you’re a seasoned competitor or this is your first time – it’ll be a lot of fun. For those of you who haven’t competed before, then consider trying the event on the 1st July – it’s a team competition and will be a bit more informal. Read on and get involved!

Saturday, 1 July 2017: Free, friendly team lifting competition at Momentum

– Team competition, you will be split into teams of mixed abilities and experience.
– Free to Momentum members.
– You’ll be tested on the Clean & Jerk and Snatch – you’ll be able to warm up then when the competition starts you’ll have three attempts to record your max weight for each lift.
– All abilities welcome, doesn’t matter if you’ve just started lifting or have been doing it for years! Inclusivity and fun are the watchwords. (We do ask that you have some experience of the Oly lifts – if you’re unsure if the competition is right for you, email Claudia and she’ll help you decide – we want to keep you safe).
– Callum, Claudia and Maria (Callum’s girlfriend) will be there to guide you through and help you along the way. Claudia might even wear her onesie.

– Register and warm up in the front room from 11am
– Kick off in the main room at 12.30pm
– Followed by a BBQ & a few well deserved beers!

Email Claudia by Friday 23 June if you’d like to put your name down to take part. Alternatively, feel free to come along on the day and watch and support the competitors.

Sunday, 2 July 2017: Strongfest 2017

CrossFit London (CFL) and CrossFit SE11 have invited CrossFit Dawn, CrossFit Hackney and CrossFit 1971 to participate in a CrossFit Strongman Competition: a friendly throwdown, and an excuse to drink and to get to know our neighbouring Boxes better.


Sunday 2nd July, 10:00 – 17:00 (BBQ and good times to follow) at CFL, in Bethnal Green, E2 0EU.


This will be an individual amateur CrossFit Strongman competition including atlas stones, sled drags, yoke carries and other painful strongman movements. Here’s a little video from Invictus on the benefits of Strongman stuff for the uninitiated. CFL are hoping to run 5 WODs on the day, depending on the weather. There will be no final. Scores will not be based on bodyweight and CFL are aiming to make the competition as accessible as possible.  All the workouts will be released in advance on the @crossfitlondon Instagram account. The last workout will be released on Sunday 25th June so we have some time to practice and prepare!

Athlete selection

There will be 40 athletes competing on the day – each box has been allocated 8 athlete spots which we may fill however we like, with whatever ratio of male/female athletes. We are filling the spots with Momentum members on a first come, first served basis. If you’re not sure if this competition is for you then email Kat to have a chat.

Price & payment

The price for each participant is £10 which includes entry and the BBQ. You can sign up and pay for your place here. We will close registration on Friday 23rd June.  Spectators are welcome – the more the merrier – and can pay £5 cash on the day if they’d like to have the BBQ. Josh will be chaperoning the Momentum members taking part – if you’d like to travel down with him and cheer everyone on then drop him a line.


CFL have designed a StrongFest tee and tank to accompany the competition. Rather than add it to the entry fee, purchase of the t-shirt is entirely optional. They cost £16.50 and CFL will not be making a profit from them.

If you would like to buy one, can you do so here, before Tuesday 6th June, and have them delivered to you at home or to CFL, to pick up on the day:

Look forward to seeing you there!

Barbell Club 2017 – Phase 6

Posted 28th May 2017 by Jenna Fisher

Barbell Club June Dog in Hat

“Without stripping there is no excitement” – Arnold Schwarzenneger.

Last year we used Vince Gironda’s 8×8 method. In a separate month we used the drop set method often associated with Schwarzenneger. This year we are going to borrow from both to create a new stimulus.

5×8 with 30 secs rest between sets

At the end of the 5th set immediately perform

3×8 drop sets with 0-10 secs rest


Heavy Metcon 24/5/207

Posted 23rd May 2017 by Geoff Stewart


Warm up because it isn’t hot enough already

Working in teams of 3 in a follow the leader format – 6 min per station

Deadlifts x 3 reps

Bike 10 kcal AFAP


KB workout – working on your own – 6 mins

10x walking lunges

10x KB swings

10x walking lunges

10x KB clean n press

10x walking lunges

10x KB squats

10x walking lunges


Pull up x3 reps

2 laps track sled pushing


KB workout


Power cleans x3 reps

Rowing x10 kcal AFAP


KB workout