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Heavy Metcon 22/11/2017

Jenna Fisher | 18-11-2017
This is an advanced class. You can scale the weight but you must be able to understand the programme, set up with minimal instruction, and have fun (yes, this is a pre-requisite).   Works in teams of 3. Follow the leader.   A. Back squat: 10, 8, 6, 4, 2, 2, 4, 6, 8, 10 Superset with 1 length sled... [Read more]

Heavy Metcon 15/11/2017

Jenna Fisher | 11-11-2017
  This is an advanced class. You can scale the weight but you must be able to understand the programme, set up with minimal instruction, and have fun (yes, this is a pre-requisite). (more…)

CF training program, phase 4, week 1 – 13/11/17 – 19/11/17

Geoff Stewart | 10-11-2017
Welcome to Week 1 of this new Deadlift and bench press training phase ANDY. Here we go again into yet another training phase. To start with i'll get the normal stuff out the way. As you know, Crossfit is a GPP (general physical preparedness) program which means we try and balance and juggle lots of training stimuli in one program. Saying that, in... [Read more]

Heavy Metcon 8/11/2017

Jenna Fisher
This class has already been held but since the website was down it is being posted now as some people like to do it in open gym. This is an advanced class. You can scale the weight but you must be able to read a programme and set up with minimal instruction.   Work in pairs. YGIG per exercise. You... [Read more]

Crossfit Hackney Phase 4 – Andy

Geoff Stewart | 08-11-2017
Now we’ve got some sort of engine from our monostructural phase, it’s time to get some grunt as we move into Phase 4 of the master plan.  Josh has been away and sat down with the man himself Andy Bolton (so we will call this phase Andy). I’ll paint a bit of a picture: Josh is from Tasmania, Andy Bolton... [Read more]

CF training program, phase 3, week 6 – 6/11/17 – 12/11/17

Geoff Stewart | 03-11-2017
Welcome to Week 6 of this new monostructural training phase. Read more about it. Week 6 and it only seems like yesterday I was talking about heavy breathing and introducing you to Murph (have you all read the newsletter.....?) So we seem to have learned a lot during this phase, not all of it comfortable but all of it useful - if... [Read more]

CrossFit Gymnastics – November 2017

Jenna Fisher | 30-10-2017
This month will take the handstand walk progression to shoulder taps against the wall. Focus on keeping a tight hollow midline and shifting your weight onto the supporting arm before lifting the other. Last month's push (dips) will now switch to pull with a pull up+TTB combination and legless rope climb. You can replace the pull ups with muscle ups... [Read more]