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The 2017 CrossFit Open at CrossFit London

CrossFit games 2017If you’ve no idea what the Open is, have a read here to find out what it’s all about.

But for those in the know, here’s all the details you need to know about this year’s Open at CFL


The first workout is officially announced during the night of Thursday 23rd February, and runs for 5 consecutive weeks.

What Classes:

We will be running Open WOD classes every Friday, Saturday, Sunday and Monday for the duration. These classes are clearly marked on the schedule as “Open WOD.” Any other “Level 2” class will not be running an Open workout.


  • 7:00 – Kat
  • 8:00 – Kat
  • 12:00 – Joe
  • 17:00 onwards – Friday night Throwdown


  • 12:30 – Rosie


  • 12:30 – Carolyn


  • 12:00 – Kate

You can also perform the workouts in Self Training, however, you will need to abide by the Self Training rules and conditions, and you must have a suitable Judge (CFL coach or someone who has completed the Online Judges Course). Your judge does not need to be signed up for Self Training, only the person doing the WOD.

Friday Night Throwdownscreen-shot-2016-02-10-at-16-09-19

As ever, Friday nights will host the main event Throwdown and the biggest event of the year for CrossFit London. It will take place every Friday evening for the 5 weeks of the Open in 10 Malcolm Place and the back room of 9MP (for wall balls and ring MUs).

There will be two classes that you can book into, but do not worry if you show up late or early to either, they are just to give your coach an idea of the running order. Heats will be organised in advance of the class; if you need to arrive or leave at a specific time let the coach in charge know and they will put you in a suitable heat.

The final week will host the traditional fancy-dress workout and social. More details on this to follow.

During the Open the Free Taster at 17:30 will move to 9MP and 18:30 Heavy Metal Club will move to Wednesday evenings at 18:30).

For anyone wanting to do a normal class on Fridays, the 6:30 Metcon, 7:30 Oly Lifting and 18:30 Level 2 will run as normal.

Do I have to pay CrossFit HQ to participate?

Yes and no. If you want to have your score registered and be in with a chance to progress to Regionals or, more importantly, be in with a chance of winning one of the CFL awards, then you will have to pay the $20 sign-up fee. If you want to join in without paying the $20, you can still book into the scheduled class and participate as normal.

Is it different from the regular L2 classes?

Yes. There will be a group briefing, a specific warm-up and then the workout, however your workout will be judged with someone counting your reps and checking your standards. All athletes and judges will be explained the movement standards and workout rules, as well as suggested tactics. Your judge’s decision is final on any and all no-reps.


If you come to an Open class expect to judge at least one other athlete’s workout. This is a integral part of the Open and part of the fun of competing. If you’re particularly worried about the judging process, CrossFit HQ offers an online training course for $10. This certification is only necessary if you want to judge someone in Self Training outside of a class, but it’ll be useful for the Open or for any other CrossFit competition, as well as giving you a better insight into movement standards in general. 

I’m not strong enough/got the right skills/not been doing CrossFit long enough!

There are both RX and Scaled categories, so it caters for all athletes. And in that atmosphere you’d be surprised how much more you can push yourself; the Open has been witness to many first muscle-ups and double-unders. In true CrossFit style, the person who finishes last gets the biggest cheer. And even if you’re coming in last, you’re still ahead of everyone who didn’t bother.


You may have already noticed that the Level 2 programming has a weekly past Open WOD. This will give you the opportunity to test some of the previous years’ workouts, and give you a flavour of what to expect this year. Have a look at past WODs here.

Rachel is running her weekly Skills class on Thursdays at 18:30 in the back room, taking you through all the skills you’ll encounter in the Open.

We can pretty much guarantee that rowing will feature in the Open, so look out for details on a special Rowing Seminar in February. It’ll cover rowing technique, strategies, and how best to tackle the potential types of workout that might come up.

For now, sign yourself up, but if you still need a little inspiration, have a look at this video of the 2014 Open.

Bring-a-friend Fridays

The first rule of CrossFit: never stop talking about CrossFit.

The second rule of CrossFit: NEVER stop talking about CrossFit.

img_3821The biggest promotional tool we use at CrossFit London is word-of-mouth. We don’t do introductory discounts or early-bird deals and we don’t intend to. CrossFit is based on long-term lifestyle change, not quick fixes and easy options. But for some, the hardest part is that initial plunge into a Level 1 class.

Over time, we all become CrossFit-bores as we get more and more involved with the lifestyle (and clothes!). Are you the “CrossFit guy” or girl at work or “that one who won’t stop talking about squats and snatches? During your CrossFit rambling, odds are you’ve tried to convince someone else to try it and failed. Well, now we have a new way for you to get them to drink the kool-aid.

From 2017, the first Friday of each month will now host “Bring-a-friend Friday.” A class which you allowed to bring a friend to, and let them try out a CrossFit class for free with you.

All our current members need to do is book onto the class as you normally would. All your friend needs do is show up, sign a paper waiver and join in. No signing up, no need to book-in online, no need to pay. Just be willing to give it a try.

You can bring only one friend per class. If you have someone else you’d like to bring, you will have to wait until the following Friday or get another member to bring them.

If your friend likes it, great; they can sign up and start booking Level 1 classes. If they don’t like it, that’s fine too (but we all know they will).

The classes will run on the first Friday of every month at 17:30 in 10 Malcolm Place with Anthony.

CrossFit London’s New Location: Update (2)


cudworthBack in October I posted a blog updating you all on the current progress with the move to the new gym. There has been a small (but very significant) step forward since then, which is detailed below. I hope it also gives you a small insight into the reason why this build is taking so long.

At around the time of the last blog post we had submitted to Network Rail our plans detailing the refurbishment of the new arches. Everything else we could have done up to that point was complete. Costings, drawings, equipment, labour, etc, etc, was all good to go from our end. All we had to do was wait for the “OK” from Network Rail. And wait we did. And wait. And two months later we’re still waiting for a response. This is why it’s been so long since the last update.

Well, last week we got a response, which means our proposal has finally made it to the top of the pile. They got back to us with a single point of contention, which, once overcome will mean we get signed off for works to begin.

So, assuming that we’re not waiting another two months for their next reply and for this final bone of contention to be resolved, it means that work on the new gym might start as early as the beginning of January.

As soon as we hear anything else, there’ll be another update. Fingers crossed.


2017 changes to Self Training

As of 1st January 2017, there will be some important changes to Self Training at CrossFit London and CrossFit SE11.

Please read the below to see how it will affect you.



The current system of booking specific Self Training (ST) slots will be scrapped. From January 1st anyone with access to ST will be able to train alone so long as the gym is open and there is space. STers will be able to use any space not needed for a class. For example, on weekday lunchtimes, the gym is open for L2s in 9MP but 10MP is empty, therefore 10MP front and back will be available to use during that time. Similarly, if a coach is opening up early, or coming in to train themselves, you may train so long as they are there and you are eligible to ST.

This means that at busy periods you may have to wait for, or share, equipment. This is the same way any drop-in gym operates and we trust you to share the ST spaces appropriately; we will not be responsible for any injury or damage caused by unsafe or inappropriate use of equipment or space. If you can come at less busy times (early morning and lunchtimes, for example) you will enjoy more uninterrupted use of the facilities. Please be sure to respect any classes or PTs which are going on whilst you are in the gym; they have priority for equipment and space.

Key Access

Unfortunately Key Access has become unfeasible for various reasons; the padlock on 10MP will be changed on January 1st and Key Access will no longer be a feature of CF London.

We appreciate that this will be disappointing to those of you who like to train at odd times; ultimately I will put in place some definitive opening hours so you will know exactly when you can and cannot use the space to ST.

How much?

Anyone who is on a 5/6 sessions per week Carnet, will be entitled to self train as part of their package. To facilitate this, that package will increase in price from £145-£155. This is pretty standard at CrossFit Boxes now, and we feel that anyone showing this level of commitment to us should be given unlimited access to self training.

If you do not have a 5/6 carnet, self training will be an add-on package at a flat rate of £50 per month. That single add on will allow you unlimited self training access for a month. You will need an active minimum 10 session package on your account to choose this option. Self Training is a service for our active members only.

For drop-ins, you may purchase a single ST session for £10, valid for one day (meaning you could come morning and evening if you wish). Similarly, if you have a friend who you would like to come train with you, they can set up an account to sign the relevant waivers and buy this single session and join you. By 1st January, there will also be a cash box and a stack of paper waivers in 9MP which means you can sign in and pay in the gym without going online. (NB. coaches will not be interrupting their classes to sign people in. If you come in mid-class wanting to pay in cash to ST, you will have to wait).

Room rental

As an additional option, we will offer room rental for up to 10 people at £50. It will be your responsibility to ensure that a suitably qualified and insured person is present (any CFL coach, for example). If you have something specific you want to train for – a Tough Mudder or choreographed routine, for example – you and your friends can rent out the space at this rate and train at your leisure. If you’re interested in this, more details are available on request.


These changes will officially start from the 1st January 2017. Anyone with left-over ST sessions on the old system will have until Sunday 8th January to use them up and book in as you do now.

The last day to buy ST sessions on the current system will be Sunday 18th December: 14 days before the new system starts and 21 days to use them up before 8th January.

The new price for the 5/6 Carnet will come into effect from 1st January. Anyone still on an old priced carnet will be able to use ST from the 1st at the reduced rate that they paid in December (so if you want to ST cheaper for a month, buy your Carnet before the new year).


If you have any questions or queries with regards to these changes, please do not hesitate to email me, or pull me aside in the gym and ask in person.



Strongman Beginner's Class


The original CrossFit London beginner’s course consists of seven separate Level 1 classes and cover everything you need to know for our Level 2 and other CrossFit classes. However, if you wish to attend the Strongman sessions you will need to complete an eighth (optional) beginners class which build on the first seven.


The session will cover:

  • Atlas stones
  • Logs
  • Axle bars
  • Tyre flips
  • Farmer’s handles
  • Yoke holds and carries

If you wish to participate in the Strongman classes, there will be a Strongman beginners at 20:30 on the first Wednesday of every month in 10 Malcolm Place. Keep an eye out on the schedule.

WOD 28 February 2017




2 rounds for reps.


3x squat clean (80% 1RM).

10x chest-to-bar.

2 min rest.


5x HSPUs.

10x deadlifts (+10kg).

2 min rest.


Looking to start with CrossFit London UK in Bethnal Green?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 27 February 2017




Split jerk.



EMOM 10.

Odd: 30x double-unders + 8x KB push press right (L3: 24/16kg, L2: 20/12kg).

Even: 30x double-unders + 8x KB push press left.


Looking to start with CrossFit London UK in Bethnal Green?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.v

WOD 26 February 2017



Power clean + hang power clean + hang squat clean (1+1+1).


Benchmark workout.



Looking to start with CrossFit London UK in Bethnal Green?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.v