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Everything you need to know before walking through the door from your first class to what a membership actually costs. If you cannot find your answer here, book a free intro chat and ask us directly.
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The Free Intro Chat is a 15 minute call with one of our coaches. We talk through your fitness goals, answer any questions you have, and figure out the right next step whether that is the Beginners Programme or jumping straight into group classes.
There is no commitment, no sales pitch, and no pressure. Most people leave the call with a clear plan and a lot less anxiety about starting.
No. You do not get fit to start CrossFit. You start CrossFit to get fit.
Every movement in CrossFit is scalable meaning your coach adjusts the load, complexity, and intensity to match where you actually are, not where you think you should be. Beginners, people returning after years off, and people with no gym experience at all train alongside each other every day at CrossFit 1864.
Yes and honestly, people returning after a long break are some of our best members. You have the life experience to train consistently, you are not chasing ego, and you tend to listen to your coaches.
The Beginners Programme is the right starting point. Three weeks of 1 on 1 coaching that rebuilds your foundations properly, at your pace, before you join group classes. No one is going to rush you.
After the intro chat, most people sign up for the Beginners Programme three weeks of personal coaching that teaches the fundamental movements before you join group classes.
Once you have completed the programme, you move straight into a monthly membership. You will already know your coaches, you will have trained with the community, and you will be ready to get into a consistent routine.
It is probably the best time to start. The majority of our members are busy professionals aged 25 to 49. People in their 30s and 40s tend to train more consistently than younger members you have clearer goals, less ego, and you understand that results come from showing up.
Physiologically, your 30s and 40s are when strength training pays the highest dividends. Building and preserving muscle mass, increasing bone density, and supporting joint health are all things that become more valuable not less as you get older. Our programming is built with longevity in mind.
Each 60 minute class follows the same structure:
- Warm up (10 min) coach led movement prep specific to that day's session
- Strength or skill block (15 to 20 min) squats, deadlifts, pressing, or skill work. Technique coached, load appropriate to you.
- Workout of the Day / WOD (15 to 20 min) the conditioning piece. Scaled to your level.
- Cooldown (5 to 10 min) recovery and debrief with the group
Every class is fully coached. Every movement is scaled individually. You never figure it out alone.
Every class is capped at 10 people. That is not a selling point it is the whole model. At 10, your coach can genuinely see you, correct your technique in real time, and scale the workout to where you are. You are never anonymous. You are never lost in a crowd. The coach knows your name, your goals, and your current limits.
Classes run Monday to Friday at:
- 6:00am early morning, before work
- 12:30pm lunchtime, popular with Canary Wharf office workers
- 5:30pm after work
Saturday and Sunday morning sessions also run from 9:00am. The timetable is built around the reality of working in Canary Wharf and East London before, during, and after a working day.
Yes the 12:30pm class Monday to Friday is one of our busiest sessions. We are 15 minutes' walk from Canary Wharf (or one DLR stop to Blackwall), so most office workers can train, shower on site, and be back at their desk by 1:30pm.
We have hot showers, soap, and lockers on site. Many members keep a kit bag at the gym so they do not carry it from the office every day. Read more about the lunchtime class
Every movement in CrossFit can be scaled or modified. Your coach will find the right option for you whether that is a lighter load, a simpler movement variation, or an alternative exercise that targets the same goal.
Scaling is not doing less. It is doing the right workout for your current ability. A beginner performing a scaled movement well, at the right intensity, will get better results than someone grinding through an advanced movement they are not ready for.
If you are just starting, 2 to 3 sessions per week is the right starting point. This allows for real adaptation and recovery between sessions. Going more than 3 times a week in your first month tends to lead to burnout or injury not better results.
As you build consistency and your body adapts, you can increase to 4 sessions per week. Our Kickstarter membership (13 sessions per month) is designed around 3 sessions per week.
WOD stands for Workout of the Day. It is the conditioning piece at the end of every class typically 10 to 20 minutes of varied functional movements at an appropriate intensity. WODs come in many formats: timed rounds, intervals, chipper style workouts. They are never random they are programmed deliberately as part of a structured training cycle.
Yes. Every group class at CrossFit 1864 is capped at 10 people. That is the whole point. It is the closest thing to private coaching at a group class price your coach has the time and space to actually coach you every session, not just manage a room full of people.
The Beginners Programme is a 3 week personal coaching course that all new members complete before joining group classes. It costs £160 (one off, no hidden fees) and includes:
- 1 goal setting session with your coach
- 3 private 1 on 1 personal training sessions (the squat, the deadlift, and the press)
- 6 group CrossFit classes to experience the community
That is 10 sessions in total. By the end, you know the movements, understand how scaling works, and have already trained with the community. See the full programme details
Yes all new members complete the Beginners Programme first. It is not a gatekeeping exercise. It is how we make sure you arrive in your first group class confident, safe, and ready to train properly.
The three 1 on 1 sessions also mean your coach already knows you before you hit the group floor. That is how we keep the standard of coaching high for everyone in the class.
The programme runs over 3 weeks. In that time you complete 1 goal setting session, 3 personal training sessions (one per week), and 6 group classes (roughly twice per week). The scheduling is flexible and arranged directly with your coach around your work timetable.
Each session covers one fundamental movement pattern:
- Session 1 The Squat: mechanics, air squat, front and back squat. The foundation of all lower body movement.
- Session 2 The Hinge: hip hinge mechanics, kettlebell and barbell deadlift. How to lift correctly and protect your back.
- Session 3 The Press: strict press, push press, thruster. Shoulder strength, stability, and the movement patterns that connect everything.
By the end you have covered every major movement CrossFit is built on and you understand how they transfer to real life.
After completing the programme you move straight into a monthly group class membership. Memberships start at £149 per month for 9 sessions, £169 per month for 13 sessions, or £199 per month for unlimited.
You will already know your coaches, you will have trained in the community through your 6 group classes, and you will have a clear picture of what to focus on in your first month of regular training.
In most cases, yes. We recommend mentioning any injury history in your free intro chat so your coach can plan the programme appropriately. Most movements can be modified, and in many cases correctly coached strength training actively supports recovery and pain management particularly for common issues like lower back pain and knee problems.
There are two costs to be aware of:
- Beginners Programme £160 (one off): All new members complete this first. 3 weeks, 10 sessions, 1 on 1 coaching included.
- Monthly membership from £149 per month: After the programme, you join a monthly plan. Three options: 9 sessions (£149), 13 sessions (£169), or unlimited (£199).
No joining fees. No long contracts. Month to month. See full pricing details
Most members start on the Kickstarter (13 sessions, £169 per month) it works out at roughly 3 sessions per week, which is the sweet spot for building consistency and seeing real results.
The Minimal plan (9 sessions, £149) suits people with unpredictable schedules who need flexibility. Unlimited (£199) is for members who want to train 4 or more times a week and want to stop counting.
No joining fees and no long contracts. Monthly memberships run month to month. The Beginners Programme (£160) is a one off payment after that, your membership is a straightforward monthly direct debit with no lock in.
Yes. All three daily slots 6am, 12:30pm, and 5:30pm Monday to Friday, plus weekend mornings are available on every membership plan. Your session count (9, 13, or unlimited) determines how many you can book per month, not which times you can access.
Yes, we offer drop in sessions for visiting CrossFit members from other boxes. See drop in details and pricing. Drop ins require prior CrossFit experience if you are new to CrossFit, the Beginners Programme is the right starting point.
Yes. We work with companies in Canary Wharf and the surrounding area to deliver team sessions, recurring corporate slots, one off events, and discounted team memberships. Get in touch at info@crossfit1864.com to discuss options for your team.
CrossFit is safe when coached properly and coaching is what we do every session. Every movement is taught with technique before load. Our coaches scale workouts individually and prioritise injury prevention over intensity. We do not chase ego lifts or push people past what they are ready for.
Like any form of exercise, risk increases when technique is poor, intensity is too high too soon, or coaching is absent. That is why the Beginners Programme exists to make sure none of those things happen.
In most cases, yes. Lower back pain is one of the most common issues new members come in with and correctly coached strength training, particularly the deadlift, is one of the most effective ways to support recovery.
Mention your back history in your intro chat. Your coach will programme around it, modify movements where necessary, and focus on building the surrounding strength that protects the spine. Many of our members started with back pain and now train without it.
Functional fitness means training movements, not muscles. Instead of isolating a bicep on a machine, you train how the body actually moves squatting, lifting, carrying, pressing, pulling, and moving under load.
The result is strength that transfers to real life: carrying shopping without back pain, keeping up with your kids, moving confidently as you age. At CrossFit 1864, every session is built around functional movement patterns coached from the ground up and scaled to your level. Read more about functional fitness
The foundation is simple: enough protein, enough vegetables, enough sleep. Aim for roughly 1.6 to 2g of protein per kg of bodyweight per day, mostly from real food sources meat, fish, eggs, dairy, legumes. Protein shakes are a useful supplement when food is not practical, not a replacement for eating well.
Beyond that, eat enough to fuel your training (this is usually more than people expect), prioritise sleep (where most of the adaptation happens), and stay hydrated. Our coaches can help you set up a simple nutrition approach if you want more guidance.
Yes. CrossFit 1864 offers coach led HYROX training for all levels RX, Fitness, and Life. Our approach is built around four pillars: engine development, strength endurance, movement efficiency, and intelligent race prep. Read more about our HYROX training
Comfortable workout clothes, a water bottle, and a towel. That is it. We have showers, soap, and lockers on site.
Optional: weightlifting shoes are useful eventually but not necessary for beginners. You will know when you need them. Many lunchtime members keep a full kit bag at the gym to save carrying it from the office.
Most members notice improved energy, sleep quality, and movement confidence within the first 2 to 4 weeks. Visible strength gains typically show up within 4 to 8 weeks. Body composition shifts over 3 to 6 months with consistent training and reasonable nutrition.
The results people value most feeling capable, moving without pain, keeping up with life often show up faster than people expect. The ones that take longer (significant body recomposition, heavy barbell numbers) are built over 6 to 12 months of consistent work. Consistency is the variable that matters most.
Unit B05, Poplar Business Park, 10 Preston's Road, London E14 9RL.
- 🚶 Approximately 15 minutes' walk from Canary Wharf (One Canada Square)
- 🚆 5 minutes from Blackwall DLR, 8 minutes from All Saints and East India DLR
- 🚆 8 to 10 minutes from Poplar DLR
- 🚌 Bus routes D3, D6, D7, D8 stop on Preston's Road
- 🚗 Parking available on site (limited)
Black door, 1864 signage. Step free access throughout.
Monday to Thursday: 6:00am to 8:30pm
Friday: 6:00am to 7:30pm
Saturday and Sunday: 9:00am to 12:00pm
Classes run at 6am, 12:30pm, and 5:30pm Monday to Friday, with morning sessions at weekends. The gym is open slightly beyond class times for members to warm up or cool down.
Yes hot showers, soap, and secure lockers on site. This is particularly relevant for lunchtime class members coming from Canary Wharf offices. You can train, shower, and be back at your desk fresh within the hour. Many members keep a kit bag at the gym to avoid carrying it from the office every day.
Yes, there is parking available at Poplar Business Park on site. It is limited, so if you are coming at peak times (early morning or evening) it is worth arriving a couple of minutes early to secure a space. The DLR and walking routes from Canary Wharf and Blackwall are also quick and straightforward.
We are the closest coach led gym to Blackwall, and within easy reach of Canary Wharf, Poplar, East India, Limehouse, Wood Wharf, Westferry, and the Isle of Dogs. Many of our members live or work across these neighbourhoods and commute to us on foot, by DLR, or by bus.
Phone: +44 7711 586038
Email: info@crossfit1864.com
Instagram: @crossfit1864
Or the quickest way book a free intro chat and we will call you.
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Book a free 15 minute intro chat with one of our coaches. We will answer everything and figure out whether CrossFit 1864 is the right fit for you.