Crossfit program 20th – 26th Jan 2020

Posted 19th January 2020 by Josh Schouten

Just like that, we are up to week 3 of the 2020 program, let’s build on those efforts so far this year and get some good number happening this week! We have some big bits and pieces coming up with our social events, if you haven’t heard you can find more info here. Along with this Anthony Masters will be adding a little sprinkle of Mobility to a Saturday with his Mobility workshop that is coming in February, again read more here.


Social Events – Games, Comps, Theatre and Art

Posted 17th January 2020 by Jenna Fisher

As the end of Dry January looms we have a list of social events to keep us all busy until summer begins.

Some events have a booking deadline. The deadline for ‘Otherworld’ is this Thursday, 23rd January. Tickets can be bought in the Teamup store. Teamup is the system that you use to book into classes.

For all events, WhatsApp Jenna on 07843 488249 to confirm that you will be joining the group. Jenna will inform you of the meeting time and place, and any other logistical information.

Prices are listed for those events that we have already paid for and are available for you to book through Teamup. Ticket prices for the other events can be found when you book direct with the providing company.

Social drinks will be arranged for either before or after each event.






The Royal Academy – 18th January, 4pm for 4.15pm entry

Buy your ticket via the RA website. Please inform Jenna once you have done this.



Acton Mews – Saturday 1st February 4pm

This is virtual reality gaming.

Each person is set up in a pod and will be inside the game as a team with the rest of the group. (There will be two teams of 10).  Instruction and set-up starts at 4pm. Gaming begins at 4.30pm and lasts for 55 minutes. Tables are reserved for two hours for drinks and snacks.

The deadline for booking a ticket is Thursday 23rd January.

20 spaces are available exclusively to our members.

Buy your ticket via the TEAMUP STORE*. Please inform Jenna once you have done this.

If the tickets are not booked by 23rd January the event will be cancelled and those who have already paid will be refunded.

*Teamup is the system through which you book your classes at the gym. Select ‘Store’ and search for ‘Other World VR’.

Tickets are £39 each.


6- week Mobility Workshop: Sat 8th Feb – Sat 14th Mar

Posted 13th January 2020 by Anthony Masters

Whatever our daily activities involve, from sitting in front of a computer, to practicing a sport or training at the gym, doing house chores or playing with our children, it’s not uncommon to run into some degree of physical discomfort or restriction that can make those activities harder to execute. We were all born with similar degrees of freedom in our joints, however, our movement regime (the combination of all our activities, sport and non-sport related) is rarely enough to maintain those full ranges of motion and the health of our joints in the long run. 

Most of our physical activities, sports, and even training programs, don’t lead us to explore all the motions our joints were “made” to execute, and instead, often revolve around repeating the same movement patterns. That means not all movement pathways our brains are capable of producing get stimulated, and not all lines of tissue get trained equally. This will end up reducing our articular ranges of motion and movement capacity over time, and could be the cause behind performance and strength plateaus in training, muscle tightness and stiffness, and even lead to chronic pain, injury and joint degeneration. 

Although we are often told that some of the problems above are “normal” or “natural consequences of aging”, it doesn’t need to be that way. At any age or training history, the quality of your joints, tissues and movement can be greatly improved by taking a structured and consistent approach to mobility training. 

This course will guide you, through practice, into a better understanding of what healthy human movement is, how your body works, how to assess current capacities and what to do to improve them. You can expect to develop more body awareness and foundational skills that will help you achieve your goals in movement, strength and performance, in a safe and long-term sustainable way. 

We created the classes based on our observations while working with clients over the years, and using FRC ®(Functional Range Conditioning) as one of the main frameworks. FRC® is a comprehensive joint training system based on scientific principles and research, developed by world renowned musculoskeletal expert Dr. Andreo Spina, and its three main goals are the development and maintenance of: 

  1. Functional Mobility –The term “mobility” is often interchanged with flexibility, but in the FRC context, improving one’s mobility means to expand their ACTIVE joint ranges of motion, which can only be done by simultaneously improving articular strength and neurological control. Better neurological function means more body control, which helps you move more gracefully, efficiently and safely. 
  2. Articular Resilience – increasing the tissues load bearing capacity (making them stronger and more resistant), will act to ‘bullet proof’ your joints, mitigating the risk of injury. The system can also be used for the rehabilitation of joint and muscular injuries. 
  3. Articular Health and Longevity – One of the focal points of training using the FRC® principles is improving joint function from a human evolutionary standpoint, in order to maintain the health of your joints in the long-run. 


Beginning Saturday 8th February at 12- 1:30pm, and will run every Saturday finishing on 14th March


Members – £120

Non-members – £150


Many of you may not be able to make all the Saturdays in which case get in touch with me and I will adjust the price in accordance with the number of days you miss.

To book your spot or answer any questions get in touch with me on 07946346532 or

Below is a brief itinerary of what to expect each week but it is all structured practically in a class format very much like my mobility classes in order to give you the best results possible… so consider this strength training.

week 1 – 08/ 02
Full body – Intro to FRC techniques, full body joint mobility routine (CARs), breath mechanics for achieving better flexibility, application of intensity of isometrics contractions (PAILs/RAILs) to improve control, strength & flexibility.

week 2 – 15/02
Spine – improve the articulation of your spine through a structured approach and understand how a better moving spine transfers positively into most movements you do in & out of the gym.

week 3 – 22/02
Hips – address most common issues/ compensations & how this affects the quality of your movements such as squats, deadlifts, lunges & Olympic Weightlifting.

week 4 – 29/02
Shoulders – address most common issues/ compensations & how this affects the quality of your movements such as variations of presses & pulls, muscle up, gymnastics and Olympic Weightlifting (more…)

Mobility – January 2020

Posted 7th January 2020 by Anthony Masters

Happy new year all,

For the mobility classes this month i will be bringing things back to basics in the sense that we will be revisiting classes that we started with when I first started doing the classes. These were full body classes that addressed a lot of key joints that most to working on which is why I want to go back to this structure before doing more specialty classes

As a reminder the goal of these mobility classes is to help make you stronger, move better, feel younger and stay injury free so that you can continue to see progress and enjoy the most out of your training.

You can also think of mobility as the active approach to developing flexibility, that goes to say there is an aspect of strength training involved.

Without going deep into the science side of things here are the 3 main objectives we aim to achieve.

Mobility Development – In a training sense mobility can be defined as STRENGTH + CONTROL in order to expand upon usable ranges of motion, articular resilience (i.e. load bearing capacity), and overall joint health.

Joint Strength- While improving mobility and movement potential, the approach of the class acts to ‘bullet proof’ or safeguard your joints so that movements can be executed efficiently and safely.

Body Control – Think of this as improving awareness. We aim to improve the function of your nervous system. This can lead to a reduction of pain and injury, joint health and longevity, as well as an increased ability to move freely and easily.

The beginning phase of classes with be focused on the common physical demands of the classes and what most people need to work on in order to meet those demands. Basically shoulders, hips & spine.

Here is an overview example of the program for the next couple of classes.

Warm up
10-15mins: CARS (controlled articular rotations). This part prepares the joints for more challenging tasks to come. I will go into more detail about this routine in classes but we will be using this as a self-assessment tool to monitor areas that need addressing and track our progress based off of visual observation & feel.

Lower body
20-25mins: This will focus on improving compound movements like the squat and deadlift, help address and reduce any niggles you may be feeling such as tight hips or knee and lower back issues.

Upper body
20-25mins: This will focus on improving pressing/ pulling movements, especially those overhead positions many of us struggle to get into like the handstand, push press & snatch. Again this will also address a lot of the niggles people tend to experience somewhere around the shoulder, elbows and neck.

Look forward to seeing you guys