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CrossFit London

Member of the Week: 29 April 2018

This week’s  Crossfit London Member of the Week goes to:


Penny Fevola
It was a milestone week for Penny who got her first pull-up! I vividly remember having Penny in one of my very first classes in Gales Gardens. She spent the whole WOD cursing and blinding with her mate Katie! It was a funny moment but it shows how far she has come in a a year. Penny is a diligent and consistent athlete, taking on cues and hungry to learn. Penny also forms part of my Wednesday Gales Gardens crew and MetCon Sweaturday. Lastly, we just found out that we’re neighbours!
Well done Penny!

New Price Structure: May 2018

For regular attendees at CrossFit London and CrossFit SE11, it has been common knowledge for some time that the prices across the business will be going up. The last increase was made in 2013 and since then we have seen enormous increases in rent and business rates, although we have done all we can to avoid passing those costs onto our valued members. However, the simple fact is that the gyms, at present, do not generate enough income to meet the required level of renewals, much less allow us to keep coaches’ earnings in line with inflation or repay any investors capital. As such, the prices need to go up.
We are conscious that you want to see your money well spent on improving the service that we offer. At SE11 this reinvestment has been more apparent with the brand new rig and new shop going up over the last year. At CFL, the build for our new premises is well underway and, in spite of a delay caused by the snow, we very much hope to be moving in in May.
Below is the outline for the new pricing structure. For some of you it will be a welcome change with the introduction of Unlimited packages. For others, it may mean that you aren’t able to attend as frequently as you currently are. We have aimed to stay as competitive as possible (and if you check the nearest alternative CF facilities, you will find we are still cheaper in general), but as I said above, prices need to go up or we can no longer run a viable business.
The focus of the new prices is on the monthly memberships; they will work out much cheaper than the class packs (previously ‘carnets’) and the monthly packages are where we would hope our members choose to invest their money. The 10 and 50 class packs are still available in the new pricing structure as we are aware there are a lot of members who are less flexible with their time and can’t commit to monthly packages.
When
Price change will come into effect from May 1st 2018. At this time all the new prices and discount restrictions will come into effect. The 50 session carnet at the old price is no longer available to purchase, but all the other carnets and memberships will be available at their current price throughout April.
There is also an Earlybird Unlimited discount for anyone who signs up for a 6 month Unlimited contract in April (details below).
Class packs
Single session: £20 (valid for 30 days)
10 session pack: £140 (£14 p/class for 10 weeks)
50 session pack: £600 (£12 p/class for 50 weeks)
Monthly memberships (month-by-month)
Monthly 3x sessions p/w (13x sessions): £150 (£11.54 p/class)
Monthly Unlimited: £185 (Earlybird offer: £175 sign up for a 6 month contract in April 2018)
Monthly Unlimited bolt-on PT session: £40 (£225 total)
Fundamentals
4 sessions: £120
8x Fundamentals PT session: £440 (£55 per session)
Discounts
All NHS/Student/Emergency Service/Armed Forces discounts will be set at 10% and only applicable to the 10/50 class packs (discounts previously set at 15% will be reduced to 10%). They will not apply to singles sessions, monthly packages, Fundamentals, Contracts or PT sessions.
Earlybird Discounted Contract
The Earlybird Unlimited memberships constitutes a contracts with CFLDN UK. The contracts last for 6 months, during which time your contract price is guaranteed to stay at £175.
The contracts are paid on the sale date of each month. If you wish to cancel out, you must notify us at least one month in advance by email before the date you would like to be the final payment (e.g. if your payment date is the 15th, you must notify us on or before the 14th).
You can buy into the contract in April and May by going to the online store > contracts. The initial purchase date will be the date your 5 other payments will come out. The unlimited classes will start on the same day as the purchase and last for 6 months. You cannot defer the contract start date beyond May.
If you choose to cancel out, you will be subject to any price rises that have occurred in the interim.
Terms and conditions apply.
(This offer has been extended to run through May)
Moving forward
We understand that price increases are never a welcome change, but as mentioned above, the prices need to go up, or we close down. We have endeavoured to be as fair and reasonable as possible with these increases, and wanted to make sure that every member was warned well in advance.
Please keep a close eye on the Facebook groups and blogs for updates on the new gym in Bethnal Green and the ongoing renovations at SE11 to see where your money is being spent.
If you have any problems, questions or concerns please feel free to contact us at support@crossfitlondonuk.com.
Kind regards and happy training,
Your CrossFit London & CrossFit SE11 Team

The 2018 CrossFit Open at CrossFit London

You can’t have helped but notice that the 2018 CrossFit Open is just around the corner. Here’s what you need to know about the 2018 Open at CrossFit London.
When?
The CrossFit Open runs for 5 weeks from Feb 22nd to Mar 26th. The WODs are released very early on Friday mornings and you have the weekend to complete them.
As previous years, Friday evenings will play host to the main event Open WODs. There are two slots to book into, an early and a late, but as per usual timings are at the mercy of Dave Castro and whatever he programmes. Don’t worry, we can be flexible if you need to arrive early or leave late.
Can’t do Friday? Not to worry, this year, we will have coached Open Gym slots throughout the weekend, which will be able to book into any of those to complete the workouts (or just use as you normally would if you don’t want to do the Open). At CFL, the Open Gym slots are all in 10 MP so lines on the floor won’t be an issue. The coach on duty will see to it that everyone is properly judged.
As there is no Open Gym slot on Friday morning (and we know a lot of you like to get it done out of the way and away from the big Friday night crowd), Kyle’s Fri 7:30am WOD class in 10 MP will be the only other Open WOD class on the schedule.
If you can’t make Friday nights or the Open Gym slots, the coaches will be available to book for special 1-2-1 PT sessions for £20 per workout. They will take you through your own mobilisation, warm-up, strategy, and coach you through the workout as they judge at a time which is convenient to you.
(NB: Friday’s Heavy Metal Club has been moved to Wednesdays at 19:30, so you can continue to follow the HMC programming and do the Open)
Final Friday and Social
As ever, the final Friday on 23rd March will finish with a social, awards and probably beer-pong, This year’s (totally optional) theme is ‘Drag Queens’ – or ‘Cross-dressing-Fit’.
We’re currently looking for a venue to move onto afterwards. More on this later.
Teams
Last year, you were sorted into teams. This year, your coaches will head up their own Tribes (sorted at random when you sign up).
If you sign up for CrossFit London, Mike, Joe, Kyle and Carolyn will lead teams (team names at coach discretion). To be part of a team you will need to be signed up for the Open on the Games Website, but you do not need to be signed up on the Games website to participate (you just need to book into the workouts).
Or if you sign up for SE11, Nick, Juan and Tim will lead teams.
Prepping for the Open
Between now and the 23rd February keep an eye on the blog and the Facebook group for news, updates, tips, and special events.
Email support@crossfitlondonuk.com if you have any concerns or questions.

Programming overview w/c 29 January 2018

WEEK 5/16
Programming for Crossfit London in Bethnal Green, E2 w/c 29th January 2018
 
ANNOUNCEMENTS
 
Registration for the 2018 CrossFit Open is LIVE! More information coming soon.
 
NEW CLASSES & SCHEDULE CHANGES
 
N/A.
 
CROSSFIT WOD
 
Programming photo attached.
 
OLYMPIC LIFTING
 
Monday:
Snatch.
 
Wednesday:
Clean.
 
Sunday:
Jerk.
 
POWERLIFTING
 
Monday:
Deadlift.
 
Wednesday:
Bench.
 
Sunday:
Squat.
 
COMPETITION
 
Tuesday:
TBD.
 
Thursday:
TBD.
 
Saturday:
TBD.
 
HEAVY METAL CLUB
 
Monday:
Clean & Jerk and squat.
 
Friday:
Snatch and squat.
 
CROSSFIT GYMNASTICS
 
Thursday:
Ring MU, TTB, push-up.
 
Saturday:
Pullups, bar MU, midline.
 
BARBELL STRENGTH
 
Saturday:
Deadlift & bench.
 
FLEXIBILITY
 
Monday:
Shoulders/bridge/glutes.
 
Wednesday:
Front & side splits.
 
Saturday:
Chest/bridge/hip flexors.
 
ADULT GYMNASTICS STRENGTH
 
Monday:
Level 1 – midline, inversions.
Level 2 – handstand hold/press, levers.
 
Wednesday:
Level 1 – midline, handstands, pullups.
Level 2 – handstand hold/press, flag.

Programming overview w/c 22 January 2018

WEEK 4/16
Programming w/c 22nd January 2018
 
ANNOUNCEMENTS
 
Registration for the 2018 CrossFit Open is LIVE! More information coming soon.
 
NEW CLASSES & SCHEDULE CHANGES
 
N/A.
 
CROSSFIT WOD
 
Programming photo attached.
 
OLYMPIC LIFTING
 
Monday:
Clean.
 
Wednesday:
Jerk.
 
Sunday:
Clean & Jerk.
 
POWERLIFTING
 
Monday:
Bench.
 
Wednesday:
Squat.
 
Sunday:
Deadlift.
 
COMPETITION
 
Tuesday:
A. T2B; B. Thrusters; C. 18.Zero (DB snatch/burpees; bike/DUs/lunges.
 
Thursday:
A. Ring MUs; B. Clean complex; C. DB snatch, wallballs, row, HSPUs.
 
Saturday:
A. HSPUs, burpees, DUs; B. Snatch; C. Open 17.3.
 
HEAVY METAL CLUB
 
Monday:
Clean & Jerk and squat.
 
Friday:
Snatch and squat.
 
CROSSFIT GYMNASTICS
 
Thursday:
Pull-up, ring dips, midline.
 
Saturday:
Ring muscle-ups, HSPUs, static holds.
 
BARBELL STRENGTH
 
Saturday:
Squat and press.
 
FLEXIBILITY
 
Monday:
Front & side splits.
 
Wednesday:
Chest, bridge & triceps (for front rack).
 
Saturday:
Front & side splits.
 
ADULT GYMNASTICS STRENGTH
 
Monday:
Level 1 – midline, handstands, pull-ups.
Level 2 – aerial conditioning, handstand hold.
 
Wednesday:
Level 1 – midline, inversions.
Level 2 – aerial conditioning, handstand hold.

Programming overview w/c 15 January 2018

WEEK 3/16
Programming w/c 15th January 2018
 
ANNOUNCEMENTS
 
Registration for the 2018 CrossFit Open is LIVE! More information coming soon.
 
NEW CLASSES & SCHEDULE CHANGES
 
N/A.
 
CROSSFIT WOD
 
Programming photo attached.
 
OLYMPIC LIFTING
 
Monday:
Jerk.
 
Wednesday:
Clean & Jerk.
 
Sunday:
Snatch.
 
POWERLIFTING
 
Monday:
Deadlift.
 
Wednesday:
Bench.
 
Sunday:
Squat.
 
COMPETITION
 
Tuesday:
TBD.
 
Thursday:
TBD.
 
Saturday:
TBD.
 
HEAVY METAL CLUB
 
Monday:
Clean & Jerk and squat.
 
Friday:
Snatch and squat.
 
CROSSFIT GYMNASTICS
 
Thursday:
Pull-up, HSPUs, ring rows.
 
Saturday:
Rop conditioning, push-ups, GWOD.
 
BARBELL STRENGTH
 
Saturday:
Deadlift and Bench.
 
FLEXIBILITY
 
Monday:
Chest, bridge & straddle.
 
Wednesday:
Front & side splits.
 
Saturday:
Shoulders, bridge & back-bend strength.
 
ADULT GYMNASTICS STRENGTH
 
Monday:
Level 1 – mid, inversions.
Level 2 – HSW, HSPU, flag.
 
Wednesday:
Level 1 – mid, HS, push-ups.
Level 2 – HSW, HSPU, levers.
 

Programming overview w/c 8 January 2018


WEEK 2/16
Programming w/c 8th January 2018
ANNOUNCEMENTS
If you didn’t see Luke’s post last week, you’ll be seeing the face of Mike Lee around the gym a lot over the coming year. He’s the new CEO of CFLDN and will be running the businesses at CrossFit London and CrossFit SE11, seeing us through the move to the new gym and beyond. He’ll be taking Wednesday mornings at 10 MP for the time being; come say hello.
NEW CLASSES & SCHEDULE CHANGES
N/A
CROSSFIT WOD
Programming photo attached.
OLYMPIC LIFTING
Monday:
Clean and Jerk.
Wednesday:
Snatch.
Sunday:
Clean.
POWERLIFTING
Monday:
Squat.
Wednesday:
Deadlift.
Sunday:
Bench.

COMPETITION
Tuesday:
A. T2B; B. STOH cycling; C. DUs, power snatches.
 
Thursday:
A. BMU; B. Squat snatch; C. Run/bike, DUs, squat snatch.
 
Saturday:
A. HS walks; B. Deadlifts; C. Open 14.4.

HEAVY METAL CLUB
Monday:
Clean & Jerk and squat.
Friday:
Snatch and squat.
BARBELL STRENGTH
Saturday:
Squat and press.
CROSSFIT GYMNASTICS
Thursday:
Pull-up, push-up, midline.
Saturday:
Ring pull-ups, TTB, HSPUs.
FLEXIBILITY
Monday:
Front & side splits.
Wednesday:
Shoulders & bridge.
Saturday:
Front & side splits.

WOD 4 January 2018

Strength:
Overhead squat.
WOD:
EMOM 18.

  1. 21x American KB swings (RX: 24/16kg, Sc: 16/12kg).
  2. 15x box jumps.
  3. 9x ring rows.

Want to start doing CrossFit but don’t know where to start? Read about our CrossFit Fundamentals classes here.
From out of town and want to drop-in?
Still have questions? Check out our website or email us at support@crossfitlondonuk.com.
Want up to date information from CrossFit London? Sign up to our newsletter:
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WOD 3 January 2018

Strength:
Jerk complex.
WOD:
EMOM 8.
Odd) 8x power snatches (RX: 35/25kg, Sc: 25/17.5kg).
Even) 12x burpess.
AMRAP 8.
12x power snatches.
8x burpees.
 
Want to start doing CrossFit but don’t know where to start? Read about our CrossFit Fundamentals classes here.
From out of town and want to drop-in?
Still have questions? Check out our website or email us at support@crossfitlondonuk.com.
Want up to date information from CrossFit London? Sign up to our newsletter:
[mc4wp_form id=”27992″]