All posts by Dan Thomas

Events and Updates!

Bring a Friend Week – November 19th – November 24th

For those of you that have that one friend that has always been interested in trying out crossfit with you but never really had the proper opportunity – here’s their chance! For this week in November, we’re inviting you to bring a friend to workout with you in class.

Coach Milo has some fun workouts in the works for the week, and there shouldn’t be anything too savage for those of your friends that are concerned about being fit enough.

All that we ask is for your guest to take the following steps:

1. Register with us on Pike13 – HERE
2. Sign a Waiver online on Pike13
3. Book into the class they want to attend ahead of time.

Guests can come as many times across the week as they like, as long as their are still spots available in the session you’re looking for.

If they are having any trouble of confusion, just have them get in touch with Dan at Dan@CrossFitThames.com


Yoga for Athletes, Saturday 12.30-1.30pm

This week’s yoga practice will focus on improving and further developing midline strength, to help stabilise the spine. You’ll learn more about the muscles involved, and how core strength, or lack thereof, relates to postural problems and lower back pain.


Nutrition Drop-In Clinics

Sinead is still offering up some time slots for you guys to drop in and ask some of those burning nutrition questions you’ve been dying to ask someone. No need to come in with a food diary, and no pressure to signup to a plan afterwards. This is just so you can get to grips with some of your nutrition struggles. Dates are up on the poster next to the whiteboard, and also as follows for next month :

November:
Tues: 6th 6-8pm
Thurs: 15th 6:30-8:30pm


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

Olympic Lifting for the Week!

Wednesday

Squatting bias

Back squat
5 x 3@80%

Power clean
3 x 2@ 80%

Jerk dip + Split jerk
4 x 1+2@80-82.5%%

Technique bias

3 Position clean
4 x 1@80%

Clean deadlift
3 x 3@ 105-110%

Pause Back squat
3 x 3@77.5-80% w/2 sec pause at bottom

Jerk dip + Split jerk
3 x 1+2@80-82.5%%

Sunday

Squatting bias

Front squat
4 x 3@80%

Hang snatch
3 x 2@77.5-80%

Push Press
3 x 3@77.5-80%

Technique bias

3 pos snatch
5 x 1@77.5-80%

Snatch balance + Oh squat
3 x 1+1@75-80%

Front squat
3 x 3@80%

Bent over barbell row
3 x 6@RPE 8-9

The Halloween Throwdown is Here!

The annual Halloween Party is here! If you’ve missed any of our prior announcements up until now you’ve clearly been living under a rock. So one more time here’s the details of how it’s going down.

– We will be running the night as an ‘any sex’ pairs competition for the evening. (Aka Boy/Girl Girl/Girl or Boy/Boy is allowed) 🙂

– There will be a scaled and an RX division, and prizes for WOD winners in their categories.

– Come in your best Fancy dress as we’ll be judging outfits for yet another prize.

– Bring in your favourite Halloween treats as we’ll be hanging around a bit afterwards for some food and beverages to see the night off!

We’re looking to kick things off at 6PM on the evening, but getting there a bit earlier will help us group you all into heats if everyone is out on form.

Note: The Halloween WoD will take place of the 5:30 and 6:30 PM classes. So if you’re coming in to do the programmed WoD for the day try to shoot for one of the earlier sessions on the day.

If you haven’t done so already – enroll yourself on Pike13 so we have an idea of how many people to expect via the link below!

Sign Me Up!


Monday

(0-10min.)
5 Rounds:

6 Clean and Jerks 60/40kg
12 Toes to bar

(10-20min.)
Teams of 2:

100cal Airdyne / Row
70 Cals for the Ladies

(20-35min.)
18-14-10-6-2

Front Rack Lunges 50/35kg
Burpees Over The Bar
HSPU’s

Tuesday

Classic CrossFit

A) Every 3min. x 7 Rounds:
6 Bench Press (Climbing)
3 Deadlifts (Climbing)
*Score is total weight
*This is only as hard you make it, so push that weight! You should need that rest

B) 10min. to get as far as possible…
50-40-30-20-10

Double unders
Ab Mat Sit-Ups

immediately into;

Max Rounds:
10 Alt. DB Hang Snatch 22/16kg
10 Air Squats

MetCon

A) 20min. AMRAP:
25 Burpees
50 Wall Balls 9/6kg
75 Abmat Sit-Ups
100 Double Unders

– Minute Rest

B) 10min. to finish…
MAX KB/DB Thrusters 20/16kg
*Every time you break a set, you owe 5 TTB.
*Can you get 100+ reps?

Wednesday

A) Squat clean thruster!
20 Minutes to build to a heavy single

B) CrossFit Open 18.5
AMRAP in 7 minutes of:

3 Thrusters 45/30kg
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete 21, go on to 24, etc.

Thursday

Classic CrossFit

A) Back Squat
3 @70%
3 @80%
Max reps at 90%

B) 18min. Alternating EMOM:
Min. 1) 2 Snatches (climbing)
Min. 2) 15/12 Cal Row
Min. 3) 15 Wall Balls 9/6kg

MetCon

10min. to finish…
3 Rounds:

25 Box Jumps 24/20
25 KB Hang Squat Cleans 24/16kg

10min. to finish…
5 Rounds:

20 Hang Alt. DB Snatches 22/16kg
15 Slam Balls

10min. AMRAP:
12/10 Calorie Bike
10 Weighted Sit ups

Friday

Every 8min. x 4 Rounds:
800m Run
30 American KB Swings 24/16kg
30 Pull-Ups

Saturday

“”Team Cardio Day!””

40min. to get as far as possible…

400m run (200m each)
200 Double-unders
400m run
175 Wall Balls 9/6kg
400m run
150 American KB Swings 24/16kg
400m run
125 Air Squats
400m run
100 TTB
400m run
75 Push-Ups
400m run
50 burpees
400m Run

Events and Updates!

Halloween Party – Friday October 26th 18:00 to 20:00

The annual Halloween Party is in the works! We will be running the night as a any sex pairs competition for the evening. Aka Boy/Girl Girl/Girl or Boy/Boy is allowed 🙂 There will be a scaled and an RX division, and prizes for WOD winners in their categories.

Come in your best Fancy dress as we’ll be judging outfits for yet another prize.

Enroll yourself on Pike13 so we have an idea of how many people to expect via the link below!

Sign Me Up!


Yoga for Athletes, Saturday 12.30-1.30pm

To get you back into the swing of things, we’ll resume our practice with a restorative class including guided relaxation. For more information on the importance of recovery, the role of your nervous system and how to hit reset,Click Here.


Bring a Friend Week – November 19th – November 24th

For those of you that have that one friend that has always been interested in trying out crossfit with you but never really had the proper opportunity – here’s their chance! For this week in November, we’re inviting you to bring a friend to workout with you in class.

Caoch Milo has some fun workouts in the works for the week, and there shouldn’t be anything too savage for those of your friends that are concerned about being fit enough.

All that we ask is for your guest to take the following steps:

1. Register with us on Pike13 – HERE
2. Sign a Waiver online on Pike13
3. Book into the class they want to attend ahead of time.

Guests can come as many times across the week as they like, as long as their are still spots available in the session you’re looking for.

If they are having any trouble of confusion, just have them get in touch with Dan at Dan@CrossFitThames.com


Nutrition Drop-In Clinics

Sinead is still offering up some time slots for you guys to drop in and ask some of those burning nutrition questions you’ve been dying to ask someone. No need to come in with a food diary, and no pressure to signup to a plan afterwards. This is just so you can get to grips with some of your nutrition struggles. Dates are up on the poster next to the whiteboard, and also as follows for next month :

November:
Tues: 6th 6-8pm
Thurs: 15th 6:30-8:30pm


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

Olympic Lifting Programming For the Week!

Wednesday

Squatting bias

Front squat
4 x 3@75%

Power snatch
3 x 2@75%

Push Press
3 x 3@75%

Technique bias

Snatch + Hang snatch
5 x 1+1@75%

Snatch balance + Oh squat
3 x 1+1@75%

Front squat
3 x 3@75%

Accessory work will be person specific

Sunday

Squatting bias

Back squat
5 x 4@77.5%

Power clean
3 x 2@ 77.5%

Jerk dip + Split jerk
3 x 1+2@80%

Technique bias

Clean pull + Clean
4 x 1+1@ 77.5%

3 pos clean deadlift
3 x 3@ 105%

Pause Back squat
3 x 3@ 75-77.5% w/2 sec pause at bottom

Jerk dip + Split jerk
3 x 1+2@80%

Accessory work will be person specific

Oly Cycle , Phase 2 – By Coach Milo


Hey Team!

So we have just finished up the last week of the cycle focusing on the Oly lifts for some strength work. Now going into the next phase. Although it was a shorter cycle we now want to be able to use these new weights in WODs and start getting used to regularly hitting them rather than only if we only do that and nothing else for 20 minutes and all is right with the world.

Similar to what we have been doing on the deadlift days for example we will be throwing in other movements on the strength days for the Oly movements. For example for the past 6 weeks when snatches came up we stuck to just doing snatches. This week for example on the clean and jerk day we have an EMOM style super set of some “cardio” work and then a climbing strength set for the clean and jerk. This gives us room to start building your capacity and increasing that stress for you under your terms rather than set weights in WODs. Really use these sessions to your advantage and get everything you can out of them as they are golden! Challenge and push yourselves.

A) 28min. EMOM:
Min. 1) 60 Double Unders
Min. 2) 200m Run
Min. 3) 2 Rope Climbs (legless if possible)
Min. 4) 1 Clean and Jerk (Climbing)

You can even use these for your own personal goals nicely too. If your goal at the moment is to get stronger then you can use a session like this to work for you. You can reign some of the cardio back a little if you need to and focus on hitting a big number on the clean and jerk. If your aim is to compete then strap in and hit the EMOM as Rx and get as much weight overhead as you can and start building up that capacity to lift heavy under duress ! 🙂 The possibilities are endless. If you are working on something specific and want to find out how to best approach it then as always the coaches are on hand to help you out so feel free to email myself or any of the team!

We will also be going back into a mini back squat phase for the next 5 weeks to keep the loads building from the front squats. If you feel you want to work on that front squat some more then you can interchange them if and when possible in classes. Unlike a lot of CrossFit gyms I’m big on some individuality. And if it works in the classes then we will make it happen where possible. We all have slightly different goals and different roads travelled so dont be afraid to change some things here and there if it works in the class your in. #ThisIsntAFreeTicketToSandbagThough…. 😛

Have been working away on a “Big Picture” blog for you in terms of cycle for you all so soon you’ll be able to see what we will be doing after this cycle and into next year so you can plan accordingly and know what road you are on and why. For those that don’t mind and or care then just keep working hard and doing what I tell you 😛 

Let me know if you have any questions peeps ! milo@crossfitthames.com

Get some!
Milo


Monday

Every 5min. X 5 Rounds:
500m Row
1 Round of “DT” (climbing)

Note from C. Milo: “I would like to see the starting weight at at least 60/40kg and then each round make some sort of jump. This is only going to be as hard you make it so, I need you to pick the right weight and challenge yourselves.”

DT = 12 deadlifts + 9 hang power cleans + 6 jerks

Tuesday

Classic CrossFit

A) Back Squat
5 x 65%
5 x 75%
max reps at 85%

B) 5 Rounds:
10 Power Cleans 75/50kg
200m Farmer Carry with (1) 32/24kg KB
10 Cal Airdyne/ Row

*The KB must be held at your side (suitcase style). You may switch sides whenever. Again, it’s only 1 KB.
*CAP: 20min.

MetCon

A) EMOM x 10min. (both in the same min.)
10 DB Push Press 22/16kg
10 Pull-Ups

B) EMOM x 10min. (both in the same min.)
12 American KB Swings 24/16kg
12 Air Squats

C) EMOM x 10min. (pump section)
Odd: Max DB Floor Press
Even: Max DB Bent Over Rows
Rest 3min. Between Each Section

Wednesday

10 Rounds:
5 Wall Balls 9/6kg
3 Burpees
1 Snatch 60/40kg

immediately into;
10 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats

immediately into;
10 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Snatch 60/40kg

*The Cindy section may be scaled to 3/6/9 if you can not do a round in less than a minute.
*Time CAP: 35min.

Thursday

Classic CrossFit

A) 28min. EMOM:
Min. 1) 60 Double Unders
Min. 2) 200m Run
Min. 3) 2 Rope Climbs (legless if possible)
Min. 4) 1 Clean and Jerk (Climbing)

B)Extra credit: Accessory Work
40-30-20-10
DB Bent Over Rows
80-60-40-20
Russian Twists

MetCon

(0-21min.)
3 Rounds:
400m Run
40 DB Hang Snatch 22/16kg
400m Row
4 Wall Walks

(25-36min.)
For Time:

100 Back Squats 32/24kg
*EMOM 5 Burpees
*Start with Burpees

Friday

A) Deadlift
Build to a heavy 3 Rep for the day

B) 2 Rounds:
3min. AMRAP:
30/25 Cal Row
Max OHS in remaining time 40/30kg

Rest 2min.

3min. AMRAP:
400m Run
Max TTB in remaining time

Rest 2min.

Saturday

Teams of 2. Only 1 person works at a time 🙂

10min. to get as many reps as possible..
1000m Row
100 Toes-To-Bar
Max Squat Cleans 60/40kg

10min. to get as many reps as possible..
800m Run
100 Push-Ups
Max Burpees

10min. to get as many reps as possible..
100/70 Cal Assault Bike / Row
100 American KB Swings 32/24kg
Max Muscle Ups

*3min. REST between sections

Events and Updates!

Announcements

Gym Closure – October 13th and 14th

As we are going to be hosting the CrossFit Gymnastics seminar, there will be no classes on schedule for the weekend (this includes Yoga, CrossFit Kids, and OLY).


Updates

Park Run – Saturday October 13th – Meet by 8:45AM

Due to Crossfit gymnastics coming back to Thames the gym will be closed Sat 13th and Sun 14th October But to keep everyone moving we will be taking part in the Mile end park run on the Saturday Starting at 9am.

If you’d like to join us then register yourself on front desk and we’ll do the rest. It’s a free event so no cost involved.

You’ll receive an email with a barcode that you’ll need to print off and bring with you, this will then enable you to receive your time for the 5k.

We shall meet at the starting line at 8:30-8:45am REMEMBER you will be running at 9am

Below is the link to the registration on front desk
Register for Park Run

More details on the park run and direction can be found here
More Information About Park Run


Halloween Party – Friday October 26th 18:00 to 20:00

The annual Halloween Party is in the works! We will be running the night as a mixed pairs competition for the evening. There will be a scaled and an RX division, and prizes for WOD winners in their categories.

Come in your best Fancy dress as we’ll be judging outfits for yet another prize.

Enroll yourself on Pike13 so we have an idea of how many people to expect via the link below!

Sign Me Up!


CrossFit Gymnastic Course – October 13th and 14th

We will be hosting the CrossFit Gymnastics Course at Thames across both Saturday and Sunday this weekend in October. For anyone that is interested in further developing their inner ninja game, get involved and get signed up on this course!

You can find out a bit more information about the course, and register for it at the link below:

Register for Gymnastics Course


Nutrition Drop-In Clinics

Sinead is still offering up some time slots for you guys to drop in and ask some of those burning nutrition questions you’ve been dying to ask someone. No need to come in with a food diary, and no pressure to signup to a plan afterwards. This is just so you can get to grips with some of your nutrition struggles. Dates are up on the poster next to the whiteboard, and also as follows for this month :

October:
Thurs:18th 6-8pm


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

O.H. Mobility Follow Up: Reason and Theory – by Coach James

In Sunday’s blog post Coach James took us through some of his daily routine that he uses on himself for his own overhead mobility gains. I asked him to follow up with a few of the reasons to his methods to understand why we should do these techniques to help us unlock that overhead position!

Why a smash then a stretch?

From a general point of view stretching is not going to break down any lumps of hard tissue. you could demonstrate this by tying a knot in a band, and stretching it – the knot is still there.

Your end goal for stretching is to regain some of the length that was lost due to tightening from one cause or another (your day-to-day training, the way you sleep, and the positions you sit in at your desk at work).

Although it’s not a must to mash before you stretch, it’s definitely a good practice to have.

What about over-stretching a muscle?

I’ve not personally had to be too concerned with over-stretching before a workout, because I’ve always added in stabilisation drills before the movement that I’m working on. So whether it’s just warming the movement up with an empty bar before going into a heavy strength set, or more specific drills for each portion of the range of motion,it’s definitely key to do either before you add load.

Being loose is great but without stability behind the mechanics, that’s when injury is going to happen.

Why should I add a band?

If you’re overhead you never want to be in a bent arm position – you want to be in a locked out position otherwise you will be holding a weight overhead with a weak position.

Those bands will work as a prompt to help keep you in the ideal locked out position that you would be aiming for overhead. If you can’t reach your end range of motion (e.g. overhead arms locked out) when internally and externally rotated then you’ll have some point in that position where you will be compromised.

The idea of the band is to add awareness to both being locked out at the end range of your shoulder girdle in each position

Why will these muscle groups help my overhead?

Both your Chest and lats (some of your bigger muscle groups) are both attached to your shoulder girdle – actively pulling in everything towards the body.

So if they become tight they can be quite powerful in restricting your overhead mobility by pulling your shoulder down and not allowing for free range of motion. You will lose space in your joints if you don’t take care of the balance of mobility throughout.


Wednesday

Squatting bias

Back squat
5 x 4@75%

Power clean
3 x 2@ 75%

Jerk dip + Split jerk
3 x 1+2@75-77.5%

Technique bias

Clean + Hang clean
4 x 1+1 @ 75%

3 pos clean deadlift
3 x 3@ 100%

Pause Back squat
3 x 3@ 75% w/2 sec pause at bottom

Jerk dip + Split jerk
3 x 1+2@75-77.5%

Accessory work will be person specific

Sunday

**No Class due to Gymnastics Seminar**

Overhead Shoulder Mobility Hacks – By Coach James

When it comes to shoulder flexibility and mobility there’s 2 areas of musculature that will dramatically effect our range of movement and overhead position. The first being our pecs and the second being our lats both of which are very strong and powerful muscle groups and when they get tight then it can cause all sorts of problems, pains and injuries.

Both of the following mobility methods will help you increase passive and active range of motion and also allow you to become even stronger in every movements due to better positions.

Chest mob and stretch

Place a barbell in a rack at about hip hight, grab yourself a kb and position yourself so that your pec minor on top of the barbel with your arm one side and your body on the other. With the Kb in your hand externally rotate your shoulder so that your palm is facing away from you For 2 mins you are going to start smashing all the muscle and tissue in your pec by making small circles clockwise and anti clockwise trying to avoid any momentum from the Kb.

Its always good to freestyle a little, you can position yourself so that the barbell is right up in your armpit with the weight of that Kb allowing that shoulder joint to distract creating space for new range of motion.

Follow this up with a great chest stretch by facing away from the barbell holding on to it with straight arms behind you and then taking a knee will start to stretch our your chest and front deltoids. (you can use a thin band around the elbows to keep them locked out)

Lat mob and stretch

Take a peanut roller lie on your side with your arm out at a right angle and position the peanut at the very bottom of your lat, slowly roll the peanut up towards the armpit stopping when you feel that oh so pleasant sharp sensation.

When you find those sharp areas move your hand towards your hip and then to overhead hitting internal and external rotation by rotating your palm up towards the ceiling and then down to the floor.

Repeat this all the way up to the armpit or until you cant bear anymore and move on to this great lat and chest stretch.

Take a red band and double or triple it up and position it around your elbows. Find a space on a pull up bar making sure your feet can’t touch the floor. Use a bench to reach the pull up bar and then with the widest grip possible hang from the bar with a chin up grip and accumulate 2 mins how ever you need to break it up.

You can do this before or after training preferably both if you have time!


Class Programming for Week 5 of 5

Here we are already Peeps!

We have some good testing to hit this week with some of the Oly lifts , some classic CF WODs and open WODs , some high level skill and or basic BW strength testing and the Front squat which we have been working on for the past 5 weeks.

Monday

A) 20 Minutes to build to a heavy single Snatch
(Power or squat)

B) 20 Minutes to build to a heavy single clean and jerk
(Power or Squat)

Tuesday

Classic CrossFit

A) Push Press 1 or 5 Rep Max

B) “Jackie”
For time:
Row, 1000 m
50 Thrusters, 20/15kg Bar
30 Pull-ups

MetCon

Teams of 2:
Get as far as possible in 35min…

3 Rounds:
30 DB Thrusters 20/10kg
30 DB Power Cleans

4 Rounds:
30 Cal Row
30 TTB

5 Rounds:
30 Russian KB Swings 32/24kg
30 Box Jumps 24/20

*No rest in between sections. I think some of you can finish this. Only 1 person works at a time.

Wednesday

A) Gymnastic Max Sets
– Muscle Ups or Pull Ups
– Handstand Push Ups or Push Ups

B) CrossFit Open 12.1
7 Minutes of Burpees

Thursday

Classic CrossFit

A) Front Squat 1 or 5 RM

B) 2km Row Test

MetCon

Every 3min. x 5 Rounds:
14 Cal Assault Bike
14 KB STOH 24/16kg
14 Double KB front rack squat 24/16kg

Rest 5min.

Every 3min. x 5 Rounds:
200m Run
15 Goblet Squats 24/16kg
20 Push-Ups

Friday

CrossFit Open 16.4/17.4
As many reps as possible in 13 mins of:
55 Deadlifts 100/70kg
55 Wall Balls, 9/6kg
55 Row Calories
55 Handstand Push-ups

If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Events and Updates!

Announcements

Yoga is Cancelled for the Following Weekends

Due to a bit of unavailability and/or gym closings, Yoga for Athletes will be postponed for the following dates:

Oct 6th
Oct 13th

Sessions will recommence from October 20th onwards

Gym Closure – October 13th and 14th

As we are going to be hosting the CrossFit Gymnastics seminar, there will be no classes on schedule for the weekend (this includes Yoga, CrossFit Kids, and OLY).


Updates

Halloween Party – Friday October 26th 18:00 to 20:00

The annual Halloween Party is in the works! We will be running the night as a mixed pairs competition for the evening. There will be a scaled and an RX division, and prizes for WOD winners in their categories.

Come in your best Fancy dress as we’ll be judging outfits for yet another prize.

Enroll yourself on Pike13 so we have an idea of how many people to expect via the link below!

Sign Me Up!


Park Run – Saturday October 13th – Meet by 8:45AM

Due to Crossfit gymnastics coming back to Thames the gym will be closed Sat 13th and Sun 14th October But to keep everyone moving we will be taking part in the Mile end park run on the Saturday Starting at 9am.

If you’d like to join us then register yourself on front desk and we’ll do the rest. It’s a free event so no cost involved.

You’ll receive an email with a barcode that you’ll need to print off and bring with you, this will then enable you to receive your time for the 5k.

We shall meet at the starting line at 8:30-8:45am REMEMBER you will be running at 9am

Below is the link to the registration on front desk
Register for Park Run

More details on the park run and direction can be found here
More Information About Park Run


CrossFit Gymnastic Course – October 13th and 14th

We will be hosting the CrossFit Gymnastics Course at Thames across both Saturday and Sunday this weekend in October. For anyone that is interested in further developing their inner ninja game, get involved and get signed up on this course!

You can find out a bit more information about the course, and register for it at the link below:

Register for Gymnastics Course


Competition Time – European Championships Registration is Open

There’s still 3 more days left to get registered and get your first of 3 qualifier workouts completed! Some of our members are hitting it tomorrow morning at 8am for anyone else that’s interested. So far the following members have registered:

Bridget Woods
Sinead Roberts
Rich Holmes
Misty Leigh Botha
Dan Thomas
Ryan Lucas-Lowther

There are a number of divisions (Scaled, RxD and Masters) and quite a prize pot on the table. For those of you that are keen to get involved here are the details:

Qualifiers in October 2018
WOD 1 Release Date -2nd October (Submission closes 8th October at 11pm)
WOD 2 Release Date – 9th October (Submission close 15th October at 11pm)
WOD 3 Release Date – 16th October (Submission close 22nd October at 11pm)

The Finals
Date: 26th January 2019
Venue: CROWNE PLAZA ARENA
Address: Five Lakes, Colchester Road, Essex, CM9 8HX
Capacity: 2500 spectator capacity arena

Prize Pot £12,500

RX Category:
1st = £2,500
2nd = £1,250
3rd = £750

Qualifier winners = £250pp

Masters Category:
1st = £500
2nd = £300
3rd = £200

Registration is just £15:

Get involved via the main website!



Nutrition Drop-In Clinics

Sinead is still offering up some time slots for you guys to drop in and ask some of those burning nutrition questions you’ve been dying to ask someone. No need to come in with a food diary, and no pressure to signup to a plan afterwards. This is just so you can get to grips with some of your nutrition struggles. Dates are up on the poster next to the whiteboard, and also as follows for this month :

October:
Thurs:18th 6-8pm


What events would you like to see? Email james@crossfitthames.com with any ideas you have!