New Year, New Box

31 Dec

It’s all change at CrossFit SE11 for 2018.

 

Over the Christmas period we’ve been busy sprucing up the gym ready for you to make some serious gains in 2018. Here’s what’s been happening. 

 

New Gym

 

The gym floor has been rearranged and tidied up so that there is more space in each class and we can make full use of the new rig. There is also now a dedicated Open Gym area and PT space where you can work on your own programming or with one of your coaches 1-2-1. 

 

New Coaches

 

Introducing Mike Lee and Kyle Clark. Mike is coming on board at CFLDN to oversee and run the CF SE11 and CF London businesses; some of you will have already met him at today’s NYE class. Kyle is joining the team as a senior coach and will we running the Sleven Strongman classes as well as the new SE11 Competition class on Saturday morning. Both Mike and Kyle are offering 1-2-1 training; if you want to know more, click on their names to email them. Expect to see them around the gym often in the coming weeks including a proper introduction.

 

New Beginners classes 

 

The old Level 1 introductory course has been redesigned for 2018 as CrossFit Fundamentals. These 4 sessions will be running every weekend starting on the 6th of January, so there’s never been a better time to bully your nearest and dearest into joining. Click here or email support@crossfitse11.com for details.

 

New Schedule 

 

With the new coaching team and new space at SE11 the schedule has been redesigned to make better use of the space. There are now Open Gym slots throughout the week, a few super-early 6:30am classes, two new Olympic Lifting classes, alongside all the old faithfuls: Sleven Strongman, MetCon, Mobility, etc. The Level 2 classes are now “CrossFit WOD” (seeing as Levels 1, 3 and 4 no longer exist, it seemed time for a change). 

 

New Shop

 

Last but certainly not least, the front end of the gym has been given a major spruce to turn it into a shop and reception area. You can now buy protein bars, protein powder, pre-workout, water, apparel and classes from the reception desk and pay with card or cash. And best of all you don’t have to go into MBO. Throughout January we will be working to expand the things we stock there to hopefully include coffee and new tshirts. 

With all the above going on, 2018 is going be an exciting year at SE11. And don’t forget, the Open is less than 2 months away!

Programming overview w/c 1 January 2018

31 Dec
WEEK 1/16
Programming w/c 1st January 2018
 
ANNOUCNEMENTS
 
Happy New Year!
 
Stay tuned for a blog post about some major and minor changes to SE11.
 
NEW CLASSES & SCHEDULE CHANGES
 
The gym has been rearranged and the schedule along with it. It has been live on MBO for a while, go check it out if you’ve not already seen.
 
CROSSFIT WOD
 
Programming photo attached.
 
OLYMPIC LIFTING
 
Friday:
Snatch.
 
Sunday:
Clean.
 
POWERLIFTING
 
Tueday:
Bench press.
 
Thursday:
Squat.
 
Saturday:
Deadlift.
 
COMPETITION
 
Saturday:
TBD.
 
CROSSFIT GYMNASTICS
 
Monday:
Pull-ups, HSPUs, rope climbs – testing.
 
Wednesday:
TTB, ring dips, muscle ups – testing.

WOD 31 December 2017

31 Dec

WOD:

For total time.

10x rounds.

10x power cleans (RX: 43/30kg, Sc: 35/25 kg).

5x burpee pull-ups.

5 minutes rest before.

10x rounds.

10x DB snatch (RX: 22.5/15kg, Sc: 15/10kg).

5x wall-walks.

5 mins rest before.

10x rounds.

10x wall-balls.

5x deadlifts (RX: 100/70kg, Sc: 70/50kg).

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@crossfitse11.com.

WOD 30 December 2017

30 Dec

Strength:

Front squat.

WOD:

EMOM 12.

  1. 4x burpee box jump + 8x chest-to-bar pull-ups.
  2. 5x burpee box jump + 10x push-press (RX: 50/35kg, Sc: 35/20kg)
  3.  12x alternating front rack lunges.

At the end of 12 minutes.

3 rounds for time.

8x chest-to-bar pull-ups.

9x burpee box jumps.

10x push press.

12x alternating front rack lunges.

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@crossfitse11.com.

WOD 24 December 2017

24 Dec

Strength:

Back squats.

WOD:

2015 Lift Off WOD 3.

AMRAP 12.

3x power snatch (RX: 60/43kg, Sc: 43/30kg).

6x power clean and jerk.

9x chest-to-bar pull-ups.

54x double-unders.

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@crossfitse11.com.

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