Momentum

Triathlete: Day 1: Swim - : Repeat 200m, recover :90s until form/pace deteriorates Day 2: Bike - : Repeat 800m, recover :60s until form/pace deteriorates Day 3: Run - : Repeat 800m, recover :90s until form/pace deteriorates Day 4: Swim -: 1200m @ 85% Race Pace Day 5 : Bike -: 20M @ 85% Race Pace Day 6: Run  -: 12M @ 85% Race pace   Runner: Day 1: Repeat... [Read more]

Monday 28/04/2014 Warm-up 10 Air SquatsHold bottom of Squat for :60sec (move around in the bottom position) -then- 3 rounds: 8reps Back Squat (start with empty bar and increase weight each set)   Strength CrossFit Athlete A-1 Isometric Back Squat @55-65%, 4 x 8-10,32x0, rest :60sec A-2 Back Extensions 4x 10-12, 31x0, rest :90sec CrossFit CrossFit Endurance A. DE: 2reps... [Read more]

Friday nights have now officially changed.  No more pub, kebab and a bit of a razzle on the way home.  CrossFit Hackney are running the third Hackney Hustle on Friday 9th May. Simple, friendly and fun, CrossFit Hackney are hosting the 3rd one-in-all-in competitions, on Friday 9th May 2014. All you need to know: Any CrossFitter from anywhere is welcome... [Read more]

Triathlete: Day 1: Swim - : Repeat 7:00 on, 4:00 off until form/pace deteriorates Day 2: Bike - : Repeat 7:00 on, 4:00 off until form/pace deteriorates Day 3: Run - : Repeat 7:00 on, 4:00 off until form/pace deteriorates Day 4: Swim -: 1600m @ 85% race pace Day 5 : Bike -: 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio Day 6: Run  -: 10M @... [Read more]

Monday 21/04/2014 Warm-up All Athlete 2 Rounds of: 5 Wall Facing Squats 5 Air Squats 5 Deadlifts (light weight on the bar) - then - Hip and Hamstring Mob (coaches choice) - then - 2 more rounds as above Strength CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie A-1 Mid-Grip Deadlift, with pause on eccentric, 5 x 6-8, 4011*, rest 60sec... [Read more]

It's time... For a change that is. Next Phase Barbell Club is out! As we have split it the sessions to upper and lower for this one the sessions will run as below: We will run the program as Monday night will ALWAYS be Upper and Friday will ALWAYS be Lower. This program will run for 4 weeks. Session 1... [Read more]

What is CrossFit Foundations? CrossFit Foundations is a set of lessons designed to provide you with the knowledge and confidence you need to participate in a CrossFit class at CrossFit Hackney (and any other CrossFit affiliate you might visit for that matter!). The CrossFit Hackney Foundations programme is not part of your normal membership.  It has been designed to introduce... [Read more]

Triathlete: Day 1: Swim - : 3 x 400m TT Day 2: Bike - : Repeat :90s on, :60s off until form/pace deteriorates Day 3: Run - : Repeat :90s on, :60s off until form/pace deteriorates Day 4: Swim -: 1200m TT Day 5 : Bike -: 15M @ 85% 12M TT pace Day 6: Run  -: 3 x 1M TT, recover 5:00   Runner: Day 1: Repeat :90s on,... [Read more]

Monday 14/04/2014 Warm-up All Athlete We all LOVE A BURPEE!!! Lets do 20 of them!!Can you do burpees with straight legs? If not, why not? Mob: Hamstring (coaches choice)Do another 20 burpees! Gymnastics CrossFit Athlete CrossFit CrossFit Endurance CrossFit Rookie :30sec of work :30set rest for 3 rounds (18minutes) of:Gym Conditioning:Circuit 1: A. Dish to V-Up B. Hanging Shrugs (on... [Read more]