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Book a space for our next worskhop:
Saturday 23rd September - 12.30pm to 3.30pm


What is fundamentals?
The Fundamentals Course is an introduction to the movements and skills that you will encounter in WOD and S&C classes. We will break down these key movements into small, digestible portions to ensure you know what you’re doing and why when you come to group classes with various experience levels. Good technique and efficient movement will unlock the potential to reach new levels of strength and fitness no matter where you’re starting.

Why is it important?

Whether you are brand new to fitness or an avid fitness enthusiast, everyone needs a solid foundation. Mechanical integrity (aka ‘moving well’) is paramount when training. Having expert eyes on you every step of the way ensures that you are moving safely, efficiently and are working at the right intensity for you. Not only will this help to prevent the onset of niggles and injuries that sometimes crop up due to poor movement patterns in the gym, it will also ensure you are constantly developing your skills and progressing into a well rounded, stronger version of yourself.

This course allows us to solidify your foundational knowledge and also gives the coaches a chance to get to know you. It’s also the perfect time to address any personal limitations so that when you come to class with a larger group, we already know how to scale the workout.

Feel out of shape? Never stepped foot in a gym before? Intimidated by a large group? Perfect, this class is for you too! (Seriously, we will look after you)
WOD is for everyone. Everyone who comes to WOD wants to improve and be a better version of themselves. It is a collaborative, supportive and friendly environment where everyone is pushing at their own pace under expert guidance from the coach. No one is too big or too small, too old, too unfit. All we ask is that you show up with an open mind and a willingness to try new things.

I’m already fit and strong, what will I get out of it?
The highest level athletes in the world (Olympians) have coaches. If you have gotten so far alone, imagine what you can do with a fitness professional to help you along your athletic pursuits? You will also get the support of like-minded individuals who will help you find a new gear in your training.

Who are the coaches?
Jenna and Marcel between them have been coaching Crossfit and olympic weightlifting for nearly a decade. Their qualifications include Crossfit L1 & L2, Gymnastics L1, British Weightlifting L1 & L2 and a range of other speciality courses ranging from physiotherapy (Marcel), Nutrition (Jenna). Jenna’s athletic achievements include a Bronze medal at the English Weightlifting Championships, is a regional champion and is a competitive Crossfitter. Marcel competes to a regional level in Weightlifting and is also a competitive Crossfitter. They are passionate about their own training but are coaches first and the most rewarding thing for them is getting people to enjoy fitness and have a happy, healthy relationship with their bodies.


Barbell & loaded movements

Breathing & bracing
Discuss how to brace safely, posture & spine alignment, breathing tickers for each series

Squat series

Press series
Push press

Deadlift series
Sumo deadlift

Kettlebell swing

WOD: In pairs, 6 min AMRAP 1 works at a time, alternating rounds
6 Push press
12 KB swing

Break for lunch

Nutrition & recovery discussion
Resources: sports massage (Alice), osteo, physio, nutrition/ dietician

Gymnastics Series

Hollow & dish positions
Pull up & scaling, ring rows & TRX rows
Push up, dips
Inversions (progressions)


WOD: EMOM x 8min
Min 1: 4-6 pull ups (progressions)
Min 2: 4-6 dip or push up (progressions)


Bringing it together & looking forward

Q&A: Opportunity for newcomers to ask any questions they have. Touch on the following subjects if none arise.
How classes run
Étiquette (pack away after yourself, welcome newcomers, look after equipment)
Goal setting


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