Gymnastics – February 2020

Posted 29th January 2020 by Jenna Fisher

January’s classes focussed on intense conditioning workouts. Well done to everyone for exceptional performances in what was a very tough format.

February brings new skills and shifts the focus back to strength with a small conditioning component at the end.

Advanced will learn how to do shoulder stands on the rings. Wide grip fat grip pull-ups will be the focus of the strength, and conditioning – a different workout each week – will test muscle-ups, HSPUs, ring dips, and handstand walks.

Intermediate will learn how to swing from an L-sit to a shoulder stand on the low p-bars. Wide grip pull-ups and elbow dips will start the journey towards muscle-ups, and conditioning – a different workout each week – will test your endurance in one strength movement when paired with double unders in a 10 min AMRAP.

Beginners will work on chin-up strength, progressions for TTB, and 10 min AMRAPs to practice double unders.

If you are trying to achieve your first chin-up, remember that it is a long journey, that requires consistent training. One upper body session per week, sporadically, will not be enough to achieve this goal. Aim to attend two upper-body sessions per week, every week, for at least six months. Two Barbell Club would be ideal but if you enjoy the other movements in gymnastics, one gymnastics and one Barbell Club could also work. What many forget is that bicep and forearm strength is essential. Make sure that you focus when you do the biceps exercises and try to make them as strong as possible. Percentage guidelines for the Scott curl will be given by your coach in class.


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 [email protected]

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…)