CFH training plan 8th – 14th January 2018

Posted 5th January 2018 by Geoff Stewart


Welcome to Phase 1, week 1 of our new 2018 training plan.

So here we go, week 1 of the first 2018 Crossfit Hackney training program – let’s have it.

No messing about with talk of parties and eating pudding, let’s get involved and show it what you’re made of.  This week’s training isn’t going to be nice and easy, no long chats, nice music and we ain’t giving away lattes between sets – we are getting involved people.

With this phase we will be repeating a number of exercises and workouts on a fortnightly basis, this should enable you to learn good form and begin to add some weight to the movements, you will know how some of the WODs will play out so be able to hit they with harder second time round. If we give you 15 min to do 5 sets, these are your working sets. As the reps come down and the weight goes up, you need to increase your rest periods to enable you to maintain some sweet form.

When you’re reading the program, if you’re unsure about any exercise, rep range or scales please ask your coach.

Lets get after it  x


CrossFit Gymnastics – January 2018

Posted 3rd January 2018 by Jenna Fisher

Gymnastics Logo

January’s programme will dust off the Christmas cobwebs with some bicep curls and tricep extensions mixed in with the bodyweight work.

There are three sections to this class. You can choose which two of these you mix and match depending on what you want to focus on. Scales are available for all levels of experience. Come and join the fun x


Part A

Strict muscle up: 2+1+1…with 10-30 secs rest between each set*. 3 min rest. Repeat.

Handstand hold: freestanding, partner supported, 20-60 secs. Rest as required and repeat.


Handstand push up: same format as for the muscle ups*


*Try to accumulate more reps per set than what you can normally complete unbroken. Attempt this by taking a 10-30 sec rest between each rep after your first set. For the first set do slightly less than your max. For example, if you normally complete three unbroken reps, try completing one or two and then resting 10-30 secs before completing the next rep and then rest another 10-30 secs before completing the next rep. Find out how many you can accumulate until you feel that you can do no more. Take a 3 – 4 minute rest and then repeat.


Part B

5 rounds


Hollow dish hold or p-bar shoulder stand 20-60 secs

Double unders


For the TTB and double unders complete a descending ladder with a rep range that is suitable for your level of experience.

For example:

TTB: 25, 20, 15, 10, 5

Double unders: 50, 40, 30, 20, 10


TTB: 10, 8, 6, 4, 2

Double unders: 20, 16, 12, 8, 4



Part C – Conditioning

6 rounds

6 strict dips

6 tricep extension (heavy)

10-20 secs bike (hard effort)

60 secs rest


6 rounds

6 pull ups

6 bicep curl (heavy)

20 – 30 sec row (hard effort)

60 secs rest


Each round, including rest, should take no more than 2.5 minutes.


Crossfit hackney training plan 2018

Posted 2nd January 2018 by Geoff Stewart


So the first week of 2018 is with us and resolutions and goals are being set. As some of our longer serving members are aware, we tend to crack on about goals, targets and personal bests a little bit too often. Remember SMART goals – specific, measurable, achievable, realistic and timed. If you want some sound advice or just to air some thoughts on goals for 2018, please don’t be afraid to chat to your coaches, we are a knowledgeable bunch and have been round the block more times than a summer metcon class.

So, what do we have in store for you in 2018? Before we get to anything specific, just a quick reminder that we follow a GPP (general physical preparedness) program. This means that we follow the CF mothership’s doctrine of constantly varied, high-intensity, functional movement. And on a food front greens, lean meats, nuts and seeds, little starch, and no sugar. It’s pretty simple in concept. We like to put our own flavours in there and draw from our experience and knowledge and that of our great team to give you a world class, super effective and fun training experience.

And so to the training plan. We are dividing the year up into training blocks of varied lengths (8 weeks and 6 weeks) and varied focusses: Olympic lifting, long mono-structural, functional body building and short mono-structural. We are starting with an 8 week block with an Olympic lifting focus (cleans and pressing)/ We will then be moving into a 6 week block of short mono-structural conditioning then we will flip flop through the year with longer and shorter phases with varied focusses. Regardless of what the phase focus may be, it doesn’t mean we will let all the other component parts of the program slip – there will always be a mix of strength (basic lifting), skill (gymnastic style movements), breathing (WODs) and fun in all our sessions.

It’s time to focus, put the fork down, get your ass off the couch and plan you fitness dominance now.

2018 New Year Offers

Posted 1st January 2018 by Geoff Stewart

Kick start your training in 2018 with our membership offers:

CrossFit Foundations for £100 (usually £180).
Want to start CrossFit in 2018, or know someone who does? Use the code NEWYEARFOUNDATIONS at checkout during January 2018 to buy the course for £100. More details here.

One month’s metcon (13 sessions) for £100 (usually £135).
Available to new customers only. Use the code NEWYEARMETCON at checkout during January 2018 to purchase a month’s metcon membership for £100

The discount codes are only active during January 2018 and your discounted course/month’s membership must begin during January 2018 (it cannot be held over until later in the year). Each offer is limited to one use per member and the metcon offer is open to new customers only.