9/15/21 – 1 min compulsory rest x 3 (25 min cap)
KB swing (32/20)
Wallballs
Burpee over KB
15 min EMOM
Assault bike 15/10 cals
Pull ups x 8
DB thruster (22.5/15) x 12
Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) 15-10-5 x 4 (18 min cap) DB snatch (22.5/15) Burpee over DB Sit up (100m run between rounds) 2) 10 min EMOM 10/8/6/4/2 Military press Pull Read more…
Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) Ski/Row/Bike bleep (6 mins each) 2 min rest between each Start on 12/8 cals on each Increase by 2 cals every min If missed then carry Read more…
Crossfit SW18 – Metcon View Public Whiteboard Metcon 1) 20 min AMRAP 27 press ups 21/16 Rower cals 15 Box jumps 9 Hang power clean (50/30) 2) 14 min no specific sets – lower body Read more…
The aim of our CrossFit Kids class is develop and improve general physical fitness in young people. The program is designed to develop basic movements, co-ordination and strength with the main focus making training fun and enjoyable..
This class focuses primarily on instructing and improving technical execution of the snatch, clean & jerk, and other related lifts. You will spend your time improving body positioning and efficiency of your olympic lifts.
These classes focuses on developing strength, flexibility, balance, body control and better spatial awareness that will aid with movements such as kipping, muscle ups, toes to bar, chest to bar, just to name a few. All movements will be broken down to allow to progress and build your confidence.
Before you start our CrossFit classes we will need to see how you to move. If you are new to CrossFit you will need to attend our intro course which is 5 1-2-1 PT sessions. If you have completed a CrossFit Fundamentals course at another CrossFit Affiliate and want to start attending classes at SW18, see our membership options.
This class is for all of our athletes and members who want to increase their mobility, fine tune their balance and strengthen their foundations. We will move through a sequence of physical postures that are designed to activate important postural muscles whilst releasing tension from key areas of weakness and/or overload.
In the peek of the class you will work hard, challenging your muscular endurance and strength in a way that both differs from and compliments your CrossFit practice. You will leave class feeling recharged and restored with a sense of calm and clarity.
Engine Flow is one of our specialist classes designed to target posterior chain and core strength.
Mobility – a large portion of training is focussed on developing optimal movement patterns
Posterior Chain – this section is designed to fire up the glutes and hamstrings, the key muscles that provide the foundations of both posture and athletic performance.
‘Engine work’ – 20 minutes involving two carefully designed circuits incorporating various movements aimed at improving cardiovascular and anaerobic fitness whilst also torching body fat.
Core stability – The core is crucial to all-round performance. This class will spend time on carefully selected core exercises developing stability and rotational strength.
Recovery process – More than just stretching – starting the recovery process using various techniques to help reduce heart rate and allow body to return to resting state.
CrossFit Classes consist of varied functional movements performed at high intensities. These movements are programmed in a variety of combinations consisting of three main elements – gymnastics, weightlifting, and mono structural. All of which can be scaled to cater for all levels of ability.
These classes are designed to improve both your general fitness and functional movements in the various domains.
We want to give you the tools so that you can take control.
So that you move better, eat better and feel better.
Fitness should be fun no matter what!
Your ability, experience or age should play no part in the amount of fun you have when exercising.
Our mission is to make achieving your goals fun and exciting whatever they may be.
These are high-intensity interval sessions designed to burn calories and build your fitness levels. The classes are programmed using simple movements where you can set your own pace and work to an intensity where you feel comfortable. These are great classes to start with if you’re new to the gym as they will develop your confidence and improve your fitness before trying our other classes.