Momentum

Triathlete: Day 1: Swim - : Repeat 250m recover 3:00, until form/pace deteriorates Day 2: Bike - : Repeat 5k, spin/recover 3:00, until form/pace deteriorates Day 3: Run - : Repeat 800m, recover 3:00, until form/pace deteriorates Day 4: Swim -: Repeat :45s on,:30s off, until form/pace deteriorates Day 5 : Bike -: Repeat :45s on,:30s off, until form/pace deteriorates Day 6: Run  -: 10k TT   Runner: Day... [Read more]

Monday 26/04/2014 Warm-up  3 Hang Clean Drills (coaches choice)   Olympic CrossFit Athlete 12min EMOM1+1 - High Pull, Hang Clean @ 70% CrossFit CrossFit Endurance CrossFit Rookie   Capacity CrossFit Athlete EMOM for 12min3 x Back Squat 20x0 CrossFit CrossFit Endurance CrossFit Rookie   WOD CrossFit Athlete 16min AMRAP50 KBS 24/16kg50 Body Weight Walking Lunges (25ea leg)50 Ab Mat Sit... [Read more]

Heavy Weapons Sunday 25/04/2014   Warm-up  Prepare for Deadifts & Overhead Pressing (more…)

It's time... For a change that is. Phase 8 Barbell Club is out! As we have split it the sessions to upper and lower for this one the sessions will run as below: We will run the program as Monday night will ALWAYS be Upper and Friday will ALWAYS be Lower. This program will run for 4 weeks. Click here... [Read more]

Triathlete: Day 1: Swim - : 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds Day 2: Bike - : 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds Day 3: Run - : 4-6 x 2:00 TT, recover 5:00, until form deteriorates or you complete 6 rounds Day 4: Swim -:Repeat 5:00, recover 3:00, until... [Read more]

Monday 19/04/2014 Warm-up  With and Empty Bar Perform:3 Rounds of: 10 Over the bar Burpees 5 Front Squats with 3sec pause at the bottom   Strength CrossFit Athlete A-1 Back Squat  1 1/4 (bottom), 5 x 6-8, rest :60secA-2 Back Extensions 4x 12-15, rest :90sec CrossFit CrossFit Endurance A. ME 2RM Back Squat (no 1/4 rep) CrossFit Rookie A-1.Back Squats... [Read more]

What is CrossFit Foundations? CrossFit Foundations is a set of lessons designed to provide you with the knowledge and confidence you need to participate in a CrossFit class at CrossFit Hackney (and any other CrossFit affiliate you might visit for that matter!). The CrossFit Hackney Foundations programme is not part of your normal membership.  It has been designed to introduce... [Read more]

Triathlete: Day 1: Swim - : Repeat 50m on 1:00 until form/pace deteriorates Day 2: Bike - : Repeat 1k, spin/recover 1:00 until form/pace deteriorates Day 3: Run - : Repeat 400m, recover 1:00 until form/pace Day 4: Swim -: 800m @ 85% 500m TT pace Day 5 : Bike -: Repeat 5k, spin/recover 5:00, until form/pace deteriorates Day 6: Run  -: 5k @ 85% 5k TT pace  ... [Read more]

Monday 12/04/2014 Warm-up 3 Rounds of:15,10,5Burpees KBS   Strength CrossFit Athlete A-1 Back Squat  1 1/4 (bottom), 5 x 6-8, rest :60secA-2 Back Extensions 4x 12-15, rest :90sec CrossFit CrossFit Endurance A. DE: 3reps EMOM for 10minutes @50-60% CrossFit Rookie A-1.Back Squats (no 1/4 rep),  3 x 12-15, rest :60secA-2 Band Pull-throughs 3 x 12-15, 30x0, rest :90sec Capacity CrossFit... [Read more]