We believe we offer the best CrossFit training in town because we are not elitist but inclusive. Whilst our Head Coach Sasha Voronov is a true CrossFit competitor, he firmly believes that CrossFit is for everyone. He leads his team at CrossFit Skirmish with passion, celebrating progress and personal bests. Every day, we not only post our members’ successes big and small, but provide diet, technique and motivation via our Blog, Facebook, Instagram and YouTube pages. The best way to judge if we work for you is to book a FREE TASTER or read what our members say about us in their 5* reviews on our review page or on Facebook – www.facebook.com/crossfitskirmish.
We are a new CrossFit Box, opened in January 2015, however, our team are CrossFit practitioners & competitors who ‘walk the walk’. Our Head Trainer Sasha Voronov has been active in CrossFit for over 5 years honing his skills, ranking high in Europe in the CrossFit Games (2014) and is a Judge in the 2015 CrossFit Games. A former Judo Coach & International medal winner, he knows how to get the best out of everyone. Our other trainers Craig Smith & Tobi Emonts-Holley are CrossFit addicts with a broad range of CrossFit Qualifications and other formal Professional Fitness Qualifications which means you get the best coaching available.
CrossFit Skirmish is a CrossFit Box within a larger gym. This means you get gym membership as an added bonus of your membership. Our Head Trainer Sasha Voronov is a CrossFit only, his sole focus to ensure his team give you the best quality coaching and progressive programming available.
Yes, our trainers are all Level 1 Certified. We also have trainers with CrossFit Weight Lifting, Strongman & Rowing. In addition to CrossFit qualifications, our team hold a raft of other fitness qualifications including: Sports & Exercise Science degrees, British Weightlifting, Personal Training & Judo Coaching.
Yes, our members are pretty amazing ranging from 22 – 56 in age and with different capabilities from beginner to Games Competitors. Our team ensure that each WOD is scalable, inclusive and challenging for all with advanced CrossFitters ‘Rxing’ it up with beginners, all encouraging each other to finish the WOD – everyone is important.
Absolutely! Our Box is cleaned daily with kit neatly stored and well maintained.
We limit our WODs to 8 people only. This ensures that the quality of coaching stays high and that you receive the kit and support you need to work out safely.
We care about technique and safety which is why we don’t scream and shout at you to push you beyond what is safe. This is why a big percentage of WODs are spent teaching technique, correcting issues, adjusting workouts so that everyone gets and awesome workout.
Our coaching is not random. We deliver a progressive programme at CrossFit Skirmish which works on different CrossFit components week-on-week so you can develop your skills. We also work with members during Open Box time to work 121 on specific challenges.
We are respectful and supportive. We love having fun, encouraging you to try new things, support you when you are unsure and help you win the big and small battles.
When you join CrossFit Skirmish we encourage you to start a progress diary to capture what you learned, how you felt, key milestones eg. MY FIRST HSPU! We also take pictures of the WOD board and record your times and post them on Facebook so that you have an easy record of what was done plus photos of your victories! We also post our own progression videos, helpful articles, diet tips and have our own blog to keep you motivated.
Good nutritional support is key to your success. We conduct regular reviews with you to understand your personal goals, celebrate progress and agree what we need to work on next. We will also be doing free nutritional workshops and Zone programmes for members too – keep your eye on our Facebook page for events:www.facebook.com/crossfitskirmish
Our community is awesome – join us on Facebook, Twitter, Instagram and YouTube
We have put a lot of thought into our website so you can make an informed decision, however, get down to CrossFit Skirmish to check us out in person. Book your Free Taster or just pop in after a WOD to talk to our trainers and have a coffee.
If you have ever seen a CrossFit WOD board, it often looks crazy, with pictograms and the code words which look really complicated. We have listed below the most commonly used terms to help you out, however, if you are unsure at any time, just ask the Trainer.
NB – YBF is the best one 🙂
AMRAP: As Many Reps (sometimes Rounds) as Possible
ATG: Ass to Grass
BP: Bench press
BS: Back squat
BW (or BWT): Body weight
CFT:CrossFit Total – consisting of max squat, press, and deadlift.
CFSB: CrossFit Strength Bias. A program developed by Jeff Martin and Darrell White, explained here. You’ll need a CFJ subscription.
C&J: Clean and jerk
C2: Concept II rowing machine
FS: Front squat
GHR(D): Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
GHR(D) Situp: Situp done on the GHR(D) bench.
GPP: General physical preparedness, aka “fitness.”
GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
H2H: Hand to hand; refers to Jeff Martone’s kettlebell “juggling” techniques (or to combat).
HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
HSQ: Hang squat (clean or snatch). Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
IF: Intermittent Fasting
MEBB: Maximum Effort Black box, term coined by Mike Rutherford. Originally laid out in one of the early Performance Menu issues.
KTE: Knees to elbows. Similar to TTBs described below.
MetCon: Metabolic Conditioning workout
MP: Military press
MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
PC: Power clean
Pd: Pood, weight measure for kettlebells
PR: Personal record
PP: Push press
PSN: Power snatch
PU: Pull-ups, possibly push ups depending on the context
Rep: Repetition. One performance of an exercise.
Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
SDHP: Sumo deadlift high pull (see exercise section)
Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
SPP: Specific physical preparednesss, aka skill training.
SS: Starting Strength; Mark Rippetoe’s great book on strength training basics. Available right here.
Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do HSPU, you subbed regular pushups.
Sadly, many illiterate posters get this bass-ackward, and claim that since they can’t do HSPU, they subbed HSPU for pushups. D’oh!
TGU: Turkish get-up (See exercise section)
TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
WO, sometimes W/O: Workout
WOD: Workout of the day
YBF: You’ll Be Fine