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The Crossfit Open 2017

Geoff Stewart | 26-01-2017
We are coming to that time in the year again when we all start spouting off about the Open.  What is the Open I hear some of you cry, is it a golf tournament or is it Scotty's mouth again? NO, it's the CrossFit 2017 Open. Here is a brief breakdown for you boys and girls who aren’t fully down with... [Read more]

Heavy Metcon 25/1/2017

Geoff Stewart | 24-01-2017
    Warm up   Working with a partner in a YGIG format 40mins 3 power cleans @80% 12 KBS -Heavy 3 Push press / Jerk  (same as PC) 12 Goblet squats - Heavy Every 5min where ever you are do a burpee pull ME then return to where you left

Heavy Metcon 18/1/2017

Geoff Stewart | 17-01-2017
Warm up because you know its good for you.   Working with a partner 6min YGIG 3x Deadlifts @1.5bw 6x RkB swings 3mins Bike alt 30sec 6min YGIG 3x Bench press @80% bw 6x press ups 3mins Battle ropes alt 30sec 6min YGIG 3x Power cleans @80% bw 6x ball slams 3mins rowing alt 30sec 6min YGIG 3x Back squats @bw 6x... [Read more]

Heavy Metcon 11/01/2017

Geoff Stewart | 10-01-2017
Warm up to a good weight on the lifts below   EMOM – go heavy for 42mins= 7 rounds Deadlifts 5 @ 140% BW Dips 5 @ BW+ Bike 30sec Back squats 5 @ BW Pull ups (strict) 5 @ BW+ Rower 30sec

Gymnastics: Handstand Phase 3: Mobility, Re-Balancing, & Back Strength

Josh Schouten | 09-01-2017
Handstand done correctly are a great reflection of the dedication and hard work that someone has taken to master the skill.  Part 1 and Part 2 of the handstand classes has delivered some positive results, and some members are holding some nice straight handstand lines.  The third phase of our handstand training method will focus on refining the ability to re-balance and... [Read more]

CrossFit Hackney training program 9/1/2017 – 15/1/2017

Geoff Stewart | 06-01-2017
Into week 2 of our first 9-12 week phase of 2017. As a reminder, there’s a bit of an intro to the first 9-12 week training phase of 2017 here. In our CrossFit classes this year we will move away from three levels to a two level structure: FIT – (for the general membership population, focusing more on working in higher... [Read more]