Categorized as: CrossFit London workouts

Row, row, row your concept 2


A rowing update by our own Gareth Newbury

The level 2 rowing classes started a few weeks ago and have been well received at CFL. There has been some fantastic improvement in technique, split times and a clear improvement in cardio function from the regular attendees.

If you are interested in joining the weekly level 2 classes (every Tuesday at 6.45pm) and developing these gains, please sign up for the level 1 class so we can focus on getting the technique to the best standard before being let loose in the level 2 class. Level 1 classes will be run every other Tuesday at 7.45pm in the back room of 10 Malcolm Place. You will need to attend at least 2 level 1 classes to ensure you have the required knowledge and technique.

The level 2 programme will run at 6.45pm in the backroom of 9 Malcolm Place. In this class we will be focused purely on drills to enhance your pulling power, lung capacity and endurance. The drills will include:

8 x 500m / 3min30 rest

4 x 2000m / 5min rest

3k, 2.5k, 2k / 5min rest

4 x 1000m / 5min rest

We will focus on reducing your split times, working towards delivering a better 2k time, tested at the end of the 8 week programme.

At the end of the programme you can sign up again to keep making gains.

The Tuesday class will be the core focus but there will also be a chance to do additional sessions either, in your own time or you can join me in a non-class based session.

If you have any questions please find Gareth Newbury on  facebook and send him a message or see me in the box!

The Crossfit London Programme April 2016

Finally we have relented and decided to post some of the Crossfit London programme online so you have some idea what it is you’ll be challenged with over the next 30 days or so.  Certainly it will stop you doing heavy squats the day before and walking into more heavy squats the next day.

Crossfit London was the 1st ever Crossfit affiliate in the UK (by several years). Since 2005 we have experimented with many types of programming. Believe me there are thousands of competing types  of programme out there.

Continue reading “The Crossfit London Programme April 2016” »

Lunchtime WOD fun

A lovely lunchtime Thursday session kicked off  with some rope climb practice.

T’was great fun.

Then we had  good look at the snatch deadlift with a bit of hook grip . We were reminded of  the importance of comparison. By building up your heavy  snatch grip deadlift, the actual snatch doesn’t feel as bad. I recalled some  Romantic snatch advice from the past.


Then it was onto the Strength orientated WOD a 12 minute EMOM comprising 5 front squats (80%) on the odd minutes, 10 weighted  sits ups on the even minutes. Not a “gaser”, but really potent for those looking to nail  squat form  Some fantastic squat improvements.


Then, with the help of leading massage therapist Julien we looked at a  stretch variation to help my continued obsession with everyone getting a nice front split: all you needed was one of Sui’s Yoga straps, a bar, and VOILA

front split drill at crossfit london

front split drill at crossfit london

But it was a sad lesson. Jay is off to warmer climates and may never come back. We wish him well in his travels, his new life and hope he comes back sometime in the future.

Jay we will miss you.



We train just outside the city in Bethnal Green E2 ( so our prices are reasonable not “fantasy broker rates”), we teach you  from scratch how to lift properly and well. We get you to squat so you don’t blow your knees out, snatch and clean like an athlete, and we have a fascinating array of support classes: strongman and a lively Adult Gymnastic programme.

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