At CrossFit SE11 we design and coach all our classes to meet the specific skills, level and capacity development needs of our clients – rather than choosing a one-size-fits-all approach. Our aim is help you stay motivated and to succeed.
In each CrossFit class you attend you will be training with other people with roughly the same skill and movement ability. As you progress through the levels, the skills become more demanding, the coaching more technical and the level of competition greater. We want you to get the maximum value out of your training time.
Level 1 – Beginners start here
Everyone starting CrossFit at CrossFit SE11 begins on our Level 1 Programme. This is a series of seven, one-hour sessions that introduce you to the core movements and skills required to progress to the general CrossFit classes (Level 2).
The focus of these sessions is primarily on movement quality and skill acquisition. We want you to get good enough at these skills that you are safe when performing them at higher intensities (read: heavier weights, higher repetitions). Within the Level 1 sessions the focus will be on the mechanics of the movement, in some classes we also include a short MetCon (metabolic conditioning often in a circuit style) at the end to give you some exposure to how this part of our classes feels and is structured.
The seven sessions are arranged as follows:
1.4 Bodyweight skills
1.6 Barbell snatch
1.7 Barbell clean & jerk
Our Level 1 programme is arranged on a drop-in basis; you can complete the sessions in nearly any order that you choose.
The exceptions are session 1.6 and 1.7 (the Olympic lifts) which require you to have completed 1.1 to 1.5 beforehand. We suggest you also book a few level 1 Adult Gymnastic or Gymnastic Strength classes to start work on your core, gymnastic skills and that crucial handstand!
Level 2 is where your CrossFit journey begins in earnest (or continues, if you done your Beginner’s training elsewhere).
Our Level 2 classes follow the classic CrossFit formula of being constantly varied (different skills every day) and high intensity (a daily WOD or workout of the day). The format of the classes tends to follow the template below:Functional warm-up/mobilisation
The format of the classes tends to follow the template below:
- General and specific warm ups
- Strength and/or skill work
- Workout specific preparation
- Workout of the day (WOD)
- Cool down with debrief and flexibility work
- Mop up pools of sweat, high five, leave gym, go home and eat
Level 2 (MetCon)
This is one of our Level 2 variations. For those looking for a faster bootcamp approach we have MetCon classes. MetCon stands for metabolic conditioning which simplified is all about your engine work – training you to do more work faster. Expect less technical movements, no barbell, more bodyweight, kettlebells, dumbbells and cardio. If you want to sweat, a lot, then this is the class for you.
We have three sessions per week dedicated to getting better at gymnastics that is specific to, or appropriate in supporting CrossFit. You will see on the schedule that these are either strength or skill focussed.
Within this class we work towards pulling, pushing and midline strength in relation to bodyweight. Get coached on gymnastic rings movements like dips, muscle ups and skin the cats. Learn skills such as kipping mechanics, rope climbs, handstand walking and so on.
Strongman aims to have you go hard with very simplistic movements like carrying awkward objects like sandbags and Atlas stones, pushing or pulling prowlers, or working with kettlebells, and less frequently, barbells. Expect a challenging session but also one that is accessible to all levels of experience.
As an experienced CrossFit visitor, you are welcome to attend our CrossFit Level 2 classes or drop in for self-training.
All classes are booked on a ‘first come, first served’ basis via our online booking system and you will need to book and pay for your sessions ahead of time.
- Drop-ins for Self Training is available at £10 per day, and available when we have one class only running within the gym. If you unsure as to when this is and with to confirm, please contact us here.
- We offer Free CrossFit Taster sessions for absolute CrossFit beginners, but drop-ins or anyone wanting to try out the gym must pay in advance and book-in.
- We don’t do t-shirt swaps, or accept them in exchange for classes.