CrossFit Beginners

08 Sep

For up-to-date information on our beginner’s programme, please go here.


If you are new to CrossFit training, you have a real treat ahead. We are going to help you build the fitness you always wanted by making you strong, powerful and functional.

At this stage you probably don’t care about our aspirations to make you a powerful, strong,  dominant human being.

Frankly, you are probably more bothered by how you look naked. And that’s ok! Who doesn’t want to look their best?

You are going to get to that goal by acquiring a lot of skills, and using it to move large loads quickly, yourself included. Our unique mix of functional movements, intensity, gymnastics, weightlifting, mobility and nutrition means you will  reach those goals!

Lets face it, if  jogging round the block, faffing about with tricep kick backs, or prancing around a dance studio was going to work, it would have done so long  ago.

To enter our life-changing classes (we call them CrossFit Level 2) we need to give you a basic skill set.

Having skill means you move better, safer, and more effectively.

We need you to carry out 7 hours of basic training and learn some fantastic skills. Here is the exciting, motivating syllabus that awaits you that we have broken down into 7 1 hour lessons.

1.1 Squats: squats are the most basic of human movements and almost no one can do them properly. We often see elite athletes and self-styled, “leading” personal trainers who cannot perform a simple air squat properly – let alone the front squat and overhead squat. Once we have taught you how to do these moves safely, you’ll be nearer to making effective use of your training time. I doubt if anyone is as good at teaching these skills to beginners as we are – unless we taught them!

1.2 Presses: to be the person you want to be, you need to be able to push weight above your head. People with amazing physiques almost always have the ability to press, push press and push jerk stuff over their head. Learn how with us. It gives you amazing insight into how good your core, shoulders, co-ordination and above all your balance really is. Learn these skills, train them, and fitness goodness will be yours

1.3 Deadlifts: This is probably the simplest move we teach in our beginners programme, but it’s the toughest to get. If you sit hunched up over your desk, it’s going to be a challenge to learn a new healthy back position. It takes a bit of a mental rewire to use your legs, bum and posterior chain to lift stuff, rather than haul it through your poor overworked spine. Many people who have been “deadlifting” for years,are blown away with the structured, kind, (but insistent) way we teach this essential move. Deadlifting badly isn’t on our agenda, and shouldn’t be an option for you.

1.4 Bodyweight skills. No matter how fit you are, if you cannot pull up, dip or push up,  your present fitness standard falls well short of ours. We will teach you the core skills to achieve these moves over the next few months. We have lots of substitutions, meaning you can enter our classes straight away giving you the chance to build these skills.

1.5 Kettlebells  We need you to swing and snatch a kettlebell beautifully. We teach you how to use your hips to move load and weight. A super-useful skill to have.

Then it’s on to the “crème de la crème” of powerful, safe, effective, fun movements; The Olympic lifts. These barbell moves are way more than just simple, thuggish strength; it’s about the effective application of force while moving heavy objects quickly and safely.

1.6 Barbell snatch

1.7 Barbell clean & jerk.


From June 2016, We teach these moves almost every saturday.. Not every saturday  as we sometimes stage specialist seminars or run competitions , but most Saturdays

Youll see on our booking system that you can book

1.4, 1.3 and 1.5 on one saturday, then

And you can book 1,6 and 1.7 the other saturday


Obviously you want to do then all as soon as possible, so

1) You can simply book into every class in one weekend, and get it all done. This you can do if you are fairly fit, used to moving sills and feel you don’t have any major mobility issues.  Maybe you have tried CrossFit at home or are used to using weights, so you feel fairly confident you can cope with 3, then 4 hours worth of work in a weekend. If it helps, we use really light weights to teach the moves, (you can go a bit heavier if you want), and we build in adequate breaks.

2) Maybe you have no exposure to exercise with correct standards, maybe you hunch over your desk all day. Well, in that case, simply work your way through over a few weekends – there is no rush!

New movement can make you quite sore the morning after, so take it easy.

3) Mix and match. It’s 7 lessons. Approach it as you will although do 1.1 and 1.2 before 1.6 and 1.7

You can get more info and ask lots of questions about beginning Crossfit At Crossfit SE11 by emailing, but you know what, its better to book!

You can take our Mobile app route here

or go direct to our level 1 booking system here

Crossfit SE11 is based in Vauxhall. They are lovely

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