REPS 4 CPD Points

REPS 4 CPD Points


The world famous Crossfit i-course is the ideal way to either begin or advance your Crossfit training, and is a great opportunity to work with some of the UK's leading Crossfit trainers .

What we have found is that really strong people have had their eyes opened to massive holes in their training , and that nervous, (terrified) people have discovered that Crossfit is safe, effective learnable and fun.If you are thinking of taking your full Crossfit Certification, you will find this day ideal preparation.

Crossfit London has some fabulous teachers. This day is a really great learning experience 





The next I-course will be on the 6 October 2013, and its going to held at Crossfit Se11 in trendy Vauxhall. Click here to get your place

to book, visit the main crossfit London site at


Only £125 for a lifetimes worth of skills, with a free Copy of the Elite Fitness Guide



In one action packed day, we will teach you

How to squat
How to perform the Olympic lifts: Including the nine fundamental moves: squat, front squat, overhead squat, press, push-press, push-jerk, clean, Sumo deadlift high-pull and deadlift. Plus
the snatch

How to swing and snatch a kettlebell

After that, it's how to practice handstands and the handstand push-up with all the assistance exercises currently recommended

Amazing core stability: the dish hold, hollow rock and the L-sit

We will also play with the pull-up: strict  & Crossfit kipping.
We use bands if you cannot do a single one (we were all their once)

Then it's a mixture of P-Bar, floor and rings to look at push-ups, front supports, ring dips and rows

Once you have done this course, you can use it as a base to obtain our reps accredited olympic weightlifting instructor course. Hence we say"

"If you would like to become an olympic weightlifting instructor, and attend our  2 day  Reps accredited olympic weightlifting instructor course , do to get some more information"



Why is this called the i-Course?
Because the "i" could stand for "introduction", "introspection", "information" or "intermediate". Beginners or intermediate trainees can come to this course and get massive benefits. Others may be interested in checking out Crossfit, or just getting a few extra moves to add to their own training. Everyone is welcome.

I have no arm strength; won't this be  waste of time, I cannot push-up, let alone pull up.
This day is about progressions and adaptations: once you understand the principles of working across gravity, rather than against it, you will be able to adapt all the Crossfit exercises, and then learn the next progression to help you improve your strength. We make the coaching process very explicit so you can continue to teach yourself

So I do this course and I'm sorted?
This is six hours of skill teaching, not training. We hope to get you to a level where you can train on your own, at the end of the six hours some will have picked it all up, others will struggle and want to reattend. But these are skills, which need practice. Its not about sitting in a machine and  working one joint; you need to learn to coordinate and balance yourself. But, if you pay attention to the progressions and the drills, you will have a lot of  "sign posts" in your training.

I'm a fitness instructor/personal trainer. Will this session be any good for me?
As we find a lot of personal trainers to be weak and uncoordinated, this is an ideal session to come to. However, The aim of this session is not to certify individuals to teach Crossfit, Olympic weightlifting or gymnastics. If you genuinely aspire to teach, this course will give you a massive advantage over others embarking on their first certification. Crossfit certification seminars are frequently available in the

During the session you will be able to talk to those who have done their certifications, and those in the process of preparing to go.

We must say that we have seen many strong and able PT's come to our sessions who have learned and shared and enriched the session.

If you are  a member of REPS at level 2 or above, the morning part of the i-course  awards you 4 CPD points

REPS 4 CPD Points

REPS 4 CPD Points

 The afternoon of the i-course  (gymnastics for fitness) awards you 3 CPD points. So thats 7 cpd points in a day

I'm not serious about Crossfit, I just want to add a few extra skills to my training
That's fine. Loyalty to Crossfit is not demanded. We are  just delighted to share our skill set.

Do we get a book 
There will be a free  course manual in PDF form sent to you

I cannot make that date! when are the others?
See the top of this page

What about discounts?
We offer a 15% to the following institutions:

UK Police (including specials)
British Military
UK Fire and ambulance employees
US Military
Greek Military

Time of the course
The course runs from 9.30 am to 4.30 pm with an hour for lunch at approx 12.30


 "Thank you very much Andrew. I found the course to be very good indeed.  In fact I am going to abandon my usual weight training and CV routine and give crossfit a go". Brian

"Thanks to Andrew for running an excellent, information packed course". Brian. (Strength and power)

"Today was unbelievable! thank you so much!"  Sam

"Hi Andrew ---we all (Gaz, Maggie, Martin and Debbs) had a brilliant time on Sunday. It was better than I even expected so let us know when you have other courses available because we will definitely attend.Your helpers were also great especially Steve, Wendy and Miles.The day was fun, tiring and very informative. Thanks again - we are totally addicted now"

'Thank you. It was a thoroughly enjoyable day, although I'm still
aching in places. You're in excellent shape for a 48-year-old.
All the best' Rob

You can read an online review of the i-course (2nd Nov 2008) by internet journalist Sally Moss

I was at the iCourse yesterday. I'm led to believe I need to be your friend to see the hideous photos that were taken of me yesterday...! (and of course, I want to be your friend anyway as you seem like such a nice chap  (
Scott, June 2009)

Thanks for the course today! it was SO good... It clarified so many things for me especially the lifts! I really appreciated your enthusiasm and passion for health and fitness, it's great meeting like minded people. Thanks again, Tom
(June 2009)

Thank you for a brilliant day today. I don't think I will be able to walk tomorrow, let alone pick up any of my children... but thoroughly enjoyed the beasting. (Michelle, June 2009)

Thanks for the most amazing day of my life. I did not think that people that tough could be that nice. What great efforts you went through to teach us (Dave 2010)


Quite  a lot of famous trainers have attended our various courses: Angie Dowds, Charlotte Ord and Mark Bailey



Colin Menness

A/42 70kg Scorpio, blue eyes, married. Former cross country runner and coached at Bexley Athletics. Been a qualified YMCA PTI with Circuit Training qualification for 4 years and train (beast) the Territorial Support Group, TSG, Attended Crossfit Olympic Lifting, Kettlebell and On Your Hands seminars. Qualified Amateur Boxing Association of England Coach. Love Scottish mountains, fast bikes and the Black Crows. .


Kate Pankhurst

Crossfit is fantastic fun, and Andrew is the most inspirational teacher you're likely to meet.

A graphic designer for 25 years, and am currently art director on a national women's title. I've worked with Andrew in photographing and designing the Crossfit London publications: Ring Training Guide, Kettlebell Guide, and the upcoming Elite Fitness Manual.

My job at the i-course is to record it in images, and make sure you all look good! Any pictures showing less than good form are deleted. I try to make sure everyone is included, so you will have a great memory of your i-course day. A montage appears under the blog at this site, along with a link to the library of photos .

I'm usually doing registration on the day, so I look forward to being the first to meet you!


Steven Shrago

Steven Shrago

Steven prepares for the Crossfit Games...hmm

Steven moodily poses against a wall.

Steven Shrago is a CrossFit Level 1 trainer, and co-owner of CrossFit London. He also holds CrossFit certifications in Kettlebells, Olympic Lifting, and Gymnastics.

He was trained as a psychologist and currently works across a wide number of industries as a management consultant and leadership coach.

Steven comes from an athletic background, having competed at a high level in rugby, football and cricket. He has been 'crossfitting' since 2008.

He has been eating 'paleo' for nearly two years, and has seen a huge improvement in his general health.

He still (occasionally) misses cake.

You can contact Steven via email here


Sally Dixey

Salley Dixey

Sally is strong

Sally is a Crossfit Level 1 and kettlebell certified trainer. She has been CrossFitting since the beginning of 2009, and kicks herself for not finding it sooner!

Sally has been a YMCA qualified trainer for 4 years. Although the beginning of her story is less glam! Starting as a lifeguard and progressing through the fitness ranks as a ball girl, swimming teacher, and setting up sport equipment for various events - even training on the high seas onboard the MV Boudicca.

Along with Crossfit, Sally's other love is her bike - both on the track and on the manic streets of London.

Sally also holds a 'Power Plates' certification, although we try not to hold that against her. 



The better half of Crossfit London UK. Stevens teaching  and presentation ability are legendary


Crossfit London HQ
and training venue is

Unit 9
Malcolm Place,
Bethnal Green,
E2 0EJ

for more details


updated news 27 June 2010

 While England were being crucified by Germany, another fabulous Crossfit London UK  i-course, (the best way to kick start your Crossfit training, and the ideal preparation for a Crossfit certification) was held in Bethnal Green at The Blackboard Gym

The audience was treated to a hat trick of

1) some of the fundamental Crossfit moves:
2) how to snatch and clean,
3) and the world famous Crossfit London UK squat workshop..
In the afternoon is was a goal mouth riot of pull-ups. muscle-ups, some offside handstand push-ups, and AB stuff. Terrific

" The fat girls new clothes" author, Kate Pankhurst made her i-Course debut  presenting  both the front squat and the press

while Colin Menniss led the afternoons gymnastic moves, with affiliate owners Andrew "barefoot" Stemler and Steven "squirrels"  Shrago stepping in to fill the blanks, and going head to head in their infamous hip-hop snatch-off session.

The audience responded by pulling out some first ever muscle ups, some great squats, and  snatching like pros.


The Crossfit London UK I-course was developed over many years and received support and input from Miles Key at Crossfit Hove ( horraaah). These days you can expect the occasional appearance from Miles, but he runs a full time facility in Hove, and likes trying to sit down for a rest if he ever gets any free time.  Also part of the history of the i-course was Chet From FK UK, whose organisation still officially supports then i-course . We try and drag  Chet back for the odd course now and then too.