Welcome to Never Never Land and CFSL's new schedule
Welcome to Never Never Land, CrossFit South London’s second box, open from Monday 5 May. With the new space, we are proud to announce an expanded schedule. We have added 9 new classes to the busiest times of the day, making it easier for you to book a space in the classes that you want to attend.
In addition to the extra classes, we have also added two new specialty programs: LIFT and a regular Advanced Competitor’s Program.
LIFT is a session focused on a lower intensity of functional training than the regular CrossFit classes. The class will most benefit our athletes that need to further develop their strength and movement and prefer a less intense environment for their training. There is no Rx weight, no scores and no times to beat. This is the class to develop solid form and range of movement in your lifts. A typical LIFT class would begin with a brief warm-up, followed by skills and drills and then a series of lifts, midline work and a recovery piece. The programme will be written on the board, but the participants are free to cycle through the movements at their own pace.
LIFT – Day 1
10 min warm-up and review of deadlift
5 Rounds of
6-8 x deadlift @ 3121
Rest 30 secs
8-10 x Seated dumbbell press @ 21×1
Rest 30 secs
30 secs hollow hold / rock
Rest 30 secs
45 sec row @ 85%
Rest 2-3 minutes
If you have any questions about the LIFT programme, feel free to email us or speak with one of the coaches.
Advanced Competitor’s Program
Following a successful test drive before the Open, we have decided to add 3 classes per week dedicated to our Advanced Competitor’s Program. Our Competitor’s Program is designed to help athletes compete in the sport of CrossFit.
Competition Class Minimum Requirements
You can have 2 unaccomplished requirements
· 1 Muscle up
· 5 strict TTB
· M: 10 / F: 5 Strict pull ups
· M: 5 / F: 1 Strict HSPU
· M: 15 / F: 7 ring dips
· 30 UB Double Unders
· M: 1.5 / F: 1 BW Back Squat
· .75 BW Clean
· OHS 50% BW with 5 sec pause at bottom
· 500m Row – M: 1.32 F: 1.50
· 400m Run – M: 1.19 F: 1.19
Attend at least 2 of the 3 classes per week
Commit to 2 CF comps outside of CFSL and CF Open
If you have any questions about the Competitor’s Program, please email Michael:firstname.lastname@example.org
Be sure to check Zen Planner for exact details of the new schedule and get yourself booked in to some of our new classes.
There are loads of great things happening now and tons more exciting developments on the horizon, such as a new Fuel Bar where you can purchase post-WOD treats and the re-launch of CFSL as CrossFit Perpetua.
Keep looking forward and keep on smashing it CFSL!