All posts by Milo

Tribal Clash Portugal Catch Up!

We managed to have a little catch up with the Tribal Clash Crew who went to Portugal and competed. We asked them some questions to shine some light on the Competition and find out a little more about them 🙂 read all about My little ponies , favourite superheroes , best and worst moments. Enjoy !

Q1: What drove you all to do Tribal Clash in Portugal ?

Jorge: The sun, the beach, the food…and obviously work out with a bunch of friends!!

Anke: What? Who! Jorge came across the new sunny edition of Tribal Clash and a week later we had a ticket and a team. Fitness at a beach speaks for itself I think 😊

Misty: I really loved the Devon one, it was my first time in a competitive environment and with the location and team, it was one of the most fun things Ive done. Anke suggested Portugal and pretty much had the organisation down, so it seemed like a great deal, no admin, great comp and fantastic peeps.

Dan: I tried out for last year’s Tribal Clash that took place in Devon and unfortunately didn’t make the cut. After the competition, Anke came back with so much energy about how epic the team competition experience was and was going on about how there was going to be a new event in Portugal. When she asked me if I’d be interested in being a part of a team to compete on a sunny beach side location – of course I was down for the fitness!

Camilla: I participated on the Tribal Clash last year in the UK. It was really fun and challenger, so I decided to go again, maybe I would have a better luck with the weather in Portugal.

Q2: What was the best part about the comp ?

“After the WODS, when we congregate to eat and chill out. Dinners after a long day of wods as well were a moment of joy.” – Jorge

Jorge: After the WODS, when we congregate to eat and chill out. Dinners after a long day of wods as well were a moment of joy.

Anke: Cami, Misty, Jorge, Dan and Jose of course. Oh and Papa Diego’s team supervision skills. He’s very good at being calm as f* in the face of all the fun things we put ourselves through over the weekend.

Misty: Best part was the sunshine, It was my first time in Portugal so a new country was an awesome experience and also getting to know peeps better than before

Dan: Aside from spending all weekend in the sun and having fun flipping things and throwing around atlas stones on the beach, I have to say the best part was The Villa. We wanted to make the most of the weekend and get a space to decompress and make it a bit of a holiday weekend. I loved making team breakfasts and together and going out to get dinner with the crew in Portugal, but overall just getting to get a bit closer with the crew on the whole.

Camilla: Being on a beach and in touch with nature.

Q3: Worst and best events ?

Jorge: The worst event: The first wod, running with the huge piece of wood zigzagging.
The best event: 150 Thrusters with worm and rope climbs.

Anke: Running on sand was hard. Also my gymnastic skill clearly disagrees with up and overs (the bar is about 2m high and you have to maneuver yourself over it somehow).

Best event – I loved the 6-person paddleboard. Also flipping and dragging ALL the tires up and down our lane was epic.

Misty: Worst: freaking swimming. Its a definite weakness and a small fear that I need to work on. And having the fear of getting some ungodly stomach bug if I swallowed the lake water didnt help. Best was the thruster and rope climb work out, the team was super pumped and it flowed nicely (Other than one moment when we were no rep’d like ten times and I wanted to bash the judge on the head) and who doesn’t love rope climbs 🙂

Dan: The worst event for me was the swimming workout with the tyre burpees and tyre shoulder-to-overhead. Swimming was one of my weaknesses going into the weekend, and STOH with a tyre between three people is tougher than expected. The best event was probably the tyre flip sprint. Although I pushed myself quite a bit in every workout, I felt like the sprint was one where I could let loose and empty the tank all the way until the time cap. Also the trail run to a degree as well although they invalidated all scores since a majority of us unintentionally ran a shorter route.

Camilla: Swallowing water from the lake was not good after hearing so many times: “Please, do not swallow this water!” lol, I can consider this one the worse.
The best was 150 thruster, which I was calling DOOOOWNNNN to keep our team at the same pace.

Q4: How did you find the team element ?

Jorge:Awesome, very good. Would be impossible to get anywhere in the competition without feeling part of THE TEAM, and feeling confident enough with the people that you are.

Anke: Competing as a team is loads of fun. For me personally it takes away a lot of the stage fright because you’re not alone in this. At the same time you end up pushing yourself more because you don’t want to let anyone down.

Misty: The team element was great, and not just in the workout but getting to hang out with these guys under lets say normal conditions was my favourite. From their terrible music tastes in the morning, chatting over dinner and being shocked at how much food people could actually eat, it was great getting to know them more. Also having other people super concerned about you is really comforting, at one point I had 4 team members hugging me from different angles trying to warm me up.

Dan: The team element was awesome. Regardless of where we placed, I could not have been prouder of my teammates for pushing through all of the events across the weekend. There were some moments where e realised that we tackled some of the workouts inefficiently because we thought about how we could work individually as a team to get something done, but not how we could work collectively to be the most efficient at getting something done. Each event was a lesson in itself, and there were some really epic team moments that were had.

Camilla: We were trying to extract our best, and have fun in between.

Q5: How did you prepare for this as individuals and then as a team ? Any recommendations ?

“Do these workouts together as much as you can. I think it really helped us all understand each other’s weaknesses instinctively, and let us know when and how to step in to support. ” -Dan

Jorge:Individual: Manage your nerves, focus and embrace your weakness, use your brain and connect it to the muscles.
Team: Train together, get use to each other presence and pace. Spend sometime together out of the training floor as well to talk about strategies.

Anke: We spent quite some time training as a group. Because Jose isn’t based in London the remaining 5 of us aimed to tune into each other as much as possible, so he’d have it a bit easier to join us for the comp. It worked out really well. I’m super proud with how we did. I recommend spending time training together so you learn to read each other and figure out how to communicate in a fatigued scenario.

Misty: Cant add much more than what the other peeps have said, except maybe more swimming is required.

Dan: Individually speaking, I was mainly focussing on sandbag and intensity work for keeping my current injuries under wraps, and preventing any additional imbalances from cropping up. As a team, we spent a good couple of weekends working on team workouts where we would have to tag in and out, practise synchronicity through rowing, wall balls, thrusters and burpees. We also got out of the gym a few times to work on running, swimming, and strongman / strongwoman strength elements that were key staples at the competition. My recommendation – do these workouts together as much as you can. I think it really helped us all understand each other’s weaknesses instinctively, and let us know when and how to step in to support.

Camilla: As individual I was training normally, but as a team we did some workouts together. However, independent of trainings, try to be closer of your team. If I could give a tip, I would say: Communication! Be in communication with your team, before, during and after the workouts. If you are thinking something (does not matter what it is) and realized it might not be important… Well try to externalize and say your thoughts and ideas, you will see how important it is. 😉

Q6: Did you break down any of your roles in terms of strength and strategies ?

Jorge: Yes. In some events knowing who was the faster at swimming or running made things slightly easier to send this person/s first. Some of the events were scored by time of the first members of the team arriving to the arena.
Also knowing who is the strongest helped. There was an event in where you could do as many rope climbs as you wanted, without changing team members, so thinking about who are the most efficient members doing rope climbs gave us some extra points.

Anke: We knew our strongest climbers, runners, swimmers, lifters, so we planned accordingly for each workout. More importantly we were able to make the right adjustments on the fly and step in for others as fatigue set in. I loved how Cami took over the command on the worm thruster because Dan at the front wasn’t audible. That was lots of relentless DOOOOOWN shouting in the middle of the group, and fast reps, because Cami is the shortest – it definitely saved us time. I couldn’t walk for 3 days after.

Misty: Going to agree with Dan here. But yeah alot of this comp is a strategy and seeing who would be best for the different roles, or if a round was timed, which team members would place us best in that situation

Dan: Once we had the brief for the workouts on each day, we naturally started to think and plan and strategize to figure out what may work best for us. I think we found that more often than not, most of our designated roles and strategies completely flipped as soon as we were in the middle of the workout. Luckily we had spent much time in our prep working together as a team to get to understand where to pick up for one another.

Camilla: Swim for me is always a challenge, so for me was really good when they changed this workout to the lake, even worse to swallow a dirty water was to be on the ocean.

Q7: Anything else people should know about the comp ?

Jorge: Be prepare for last minute changes in events. Be prepare for adversity in the arena and with the weather.

Anke: Do it! It’s hard and it’s load of fun. The team spirit is big at Tribal Clash and it makes the competition a weekend you’ll remember.

Misty: Its so much fun, and although for this one we had an awesome Villa to go get clean, my only other thing they should know which Im sure they do is prepare to be dirty the whole time, to occasionally freeze to death and bring sooo much of snacks

Dan: It’s not like what we usually do in the typical programming, but that shouldn’t by any means deter anyone to getting involved. You’d be surprised how much some of the movement that we practice regularly can translate into other modalities. Other than that, it’s a weekend full of beach time fitness funzies in the sun (*country dependent of course*) – what more could you want?

Camilla: Well, like I was saying to Daniel on Friday before start our competition, extraordinary plans do not work for this kind of competition, because many variants can change everything! So, do not waste too much of your time with it (believe me, it will always be changed). The changes can be done by the organization in term of movements, weights and workouts in general, or by the weather, or by your body conditions. Just be prepare and keep your mind focus to do your best does not matter what happen and the most important, have fun!

Q8: Are you going to do it again ?

Jorge: Of Course!!
Anke: YES!
Misty: Yes ! Super happy to have made the Devon team
Dan: Absolutely! I’m looking forward to getting into as many of the locations as possible to experience the varied environments and elements of each location.
Camilla: Not for a while.

Q9: Now random finisher, something most people don’t know about you and favourite superhero and why 🙂

Jorge: I am super funny in Spanish, way funnier than in English. My favourite superhero is a super-villain, Venom, mainly because is capacity of adaptation and changes of form.

Anke: I have a natural talent for coffee and sleep, both in unnatural doses. Together.

Misty: Super hero is Aqua Man- the Jason Momoa version. And I feel that he explains it all and I need no further evidence as to why he would be the best super hero 🙂 Umm don’t know about me…Im still scared of the dark and thankfully UK flats are tiny with soo much light so I don’t have to run through the house switching on lights as I go? Does that count? or I use to have 50 my little ponies as a kid, that I got from doing every ones chores in the household and also bartered dinner, other toys , doing homework for them and snacks with siblings/cousins in order to increase my pocket money to buy more ponies. (These were the old school my little ponies not the ones you get these days 🙂

Dan: When I was in college in I ran for homecoming king as a nominee from my fraternity, and actually won from a student body of over 25,000 students.

Camilla: Hulk, because he has a good heart, some friends, is really STRONG and green. My favorite color!


Workout of the Day

A) Alt EMOM10 10 mins
3-5 DB Overhead Squat R arm
3-5 DB Overhead Squat L arm

B) At min 12 commence:
5 Rounds for time
Run 400m
Row 500m
– 1 Minute Rest

C) 3 Rounds
40s on, 20s off
Double Unders


Met-Con Class

Workout of the Day
5 Rounds
10/10 Single arm Thrusters 15/10kg
15/15 Goblet Bulgarian Split Squats 15/10kg
30 Cal Aridyne or Row


Gymnastics Class

Workout of the Day

A) Hollow Body Plank Sliders 10-10-10

B) Hollow to V-Up (feet on Wall Ball)
10-10-10

C) Headstand to Press against wall
5-5-5-5-5

D) Paralette L-sit to Press Up position
5-5-5-5-5

21-15-9 , Oly Club and New Structural Strength Cycle

Part 5 of mat fraser’s the making of a champion.

Workout of the Day

A) Classic CrossFit Warm Up

B) 21-15-9
Shoulder to Overhead 60/40kg
Chest to bar pull ups


Oly Lifting Club

Workout of the Day
EMOM 5
3 Hang Power Clean
3 Power Clean
3 Front Squat
1 Min rest

EMOM 5
3 Hang Power Clean
3 Hang Squat Clean
1 Rest

EMOM 5
Build to Heavy Hang Squat Clean

5×4
3 Position Clean Pull – 3s pause @
2″ below knee
Hang Position
High Hang

Front Squat
8-8-8


Structural Strength – Workout of the Day

Our next cycle in Structural Strength is going to to focus on single leg bias. The aim of this cycle is to fix common strength and mobility imbalances found in the hip and lower limbs that impede your athletic performance and put you at increased risk of injury.

Classic CF and Met-Con Joys


Workout of the Day

5 Rounds For Time:
25 T2B
50 Double Under
15 Squat Clean 70/45kg (descending reps each round, 13,11,9,7)


Met-Con Class

Workout of the Day
1k Row
50 thruster 20/15kg
750m row
40 thrusters
500m row
30 thrusters
250m row
20 thrusters

Thames Competitors Assemble! – Coach Hannah

Tribal Clash Games Results !

Thank you to everyone who took part ! Well done crew and to our winners who are …..! 🙂

Team 1
Coach JJ , Conor and Coach Milo for the guys. Misty , Christine and Angeline to represent the Thamesian women 🙂

Team 2
Joe HD , Coach Dan and Jorge for the males. Anke , Sarah J and Sinead !

Well done crew ! We are super excited to see how you get on! As we said we will be organising some Team Training for you all to participate in which won’t just be for the above but open to everyone. Once we have more things set in stone we will let you all know 🙂


Thames Competitors Assemble!

Whether you are new to the CrossFit scene or more experienced – signing up for your first competition can be nerve-wracking. But more so, finding the right competitions to sign-up for and finding teammates can be quite a difficult task – and sometimes even a limiter for signing-up.

For that reason, we’ve set up a group on Facebook to specifically cater for this called “CrossFit Thames Competitors Group”. If you’re keen to compete, have any questions about it, or are just curious about what competitions are coming up this year – join this group and get socializing with other Thamesians who are just like you!

In this group, upcoming competitions and information related to qualifiers, logistics etc-… will be posted on a rolling basis.

This will also be a space where members can post about experiences they have had at different competitions, and any tips and tricks they have that might help you. Basically, this is the go-to place for anything competition related.

If you’re unsure whether or not you’d like to compete in any type of CrossFit competition, keep reading and hopefully it’ll convince you to join the dark side… 😉

Why should you compete?

First of all, it’s fun. It will also allow you to test your fitness along the way as you develop as an athlete. I believe competitions should be seen as part of the journey, and not an end-state. Competitions help you to test your strengths and highlight your weaknesses, which will help direct your training and improve overall as an athlete.

What if I’ve never competed before?

Then this is the perfect place for you. If you regularly compete, this is the perfect place for you too.

There are multiple purposes of this group, and I hope it will facilitate the initial contact between individuals at Thames who 1) are keen to compete but don’t know where to begin, 2) might need a team-mate or travel buddy to a competition, 3) need to do qualifiers but don’t want to endure the suck fest alone…

But what if I’m not ready to compete yet?

That’s okay. There is no rush – take your time. However, the truth is, you will never feel “fully ready”. I’m thankful to those who pushed me to sign-up for my first competition, as that first competition is usually the gateway to wanting to compete more.

Luckily, at Thames we have access to a wide range of different types of competitions – from our own internal throwdowns to the London Box Battles. There are also a variety of individual and team competitions outside of London who we have members competing at on a regular basis.

Should I compete in a team or as an individual?

Completely up to you! Personally, I did my first official competition in a team of 8, and I found that to be very useful as I was surrounded by more experienced competitors who helped me with everything from knowing how to warm-up before certain events, to manage those pre-wod jitters. Plus, team competitions are great for getting to know more people from the gym who you might not regularly train with.

Got any questions?

Shoot me a message, grab me at the gym, or post into the group.

Find it at: https://www.facebook.com/groups/306099293163624/


Workout of the Day

A) Push Jerk
4-4-4-4

B) 5 Rope Climb
Row 300m
4 RC
Row 300m
3 RC
Row 300m
2 RC
Row 300m
1 RC
Row 300m

Weekend WODs and Events

May Challenge!

This month’s challenge 2 minutes for max rep double unders.
All you need is a skipping rope and a friend to count your reps and track your time.
Make sure you let the coaching team know if you need your score added to the leaderboard 🙂


Bank Holiday and Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Monday 29th , Classes will be doing Murph at 1000 and 1100.


CrossFit – Friday Workout of the Day

A) Deadlift 7-7-7

B) 5 Rounds for time 90s on, 90s off
100m sprint
Max reps Front Squat 50/30kg

Structural Strength – Workout of the Day

This 8 week cycle is all about bulletproofing the shoulders.

This cycle will have several objectives, primarily concerning improving shoulder mobility, increasing strength at end ranges and improving overall joint health.

If you follow the programming consistently you can expect to improve overhead position, pressing strength, core strength and improved grip and carry strength.

CrossFit – Saturday Workout of the Day

A) 5 Rounds for time of:
50 ft. Dumbbell Front Rack Lunge
12 Chest-to-bar Pull-ups

B) 3 Rounds for time of:
400m Run
30 Dumbbell Box Step-ups 24″/20″

For time:
100 Dumbbell Bench Press
*20 Cals Assault Bike every break

Courtesy of CF Linchpin

Weightlifting Club – Sunday

A) Power Snatch
5-4-3-2-1

B) Every 3 mins for 30 mins
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean

All the WODs and Movements!


Workout of the Day

A) 30 Rope Climbs for time

B) 15-12-9
Thruster 60/40kg
21-15-9
SDHP 60/40kg


Met-Con Class

Workout of the Day
A) Sprint Prep work and Warm up
Hops to Sprint
Forwards x 3
Sideways x2/2
Single Leg x3/3

5x Flying Starts
3x 100m increasing (60% , 75%, 90%)

B) 10 Minute Amrap
20 Wall Balls
100m Sprint !

*The focus is the 100m being a full sprint. I dont care how slow you do the wall balls or how many sets. SPRINT ON THE RUN!


Gymnastics Class

Workout of the Day

A) Hollow Body Plank Sliders
10-10-10

B) Hollow to V-Up (feet on Wall Ball) 10-10-10

C) Headstand to Press against wall
5-5-5-5-5

D) Paralette L-sit to Press Up position 5-5-5-5-5

Classic CF , Oly Club Gainz & Structural Strength


Workout of the Day

A) Classic CF Warm Up

B) 4 RFT
15 Box Jumps 30/24″
500m Row


Oly Lifting Club

Workout of the Day
A) Power Clean and Jerk
5-4-3-2-1

B) Every 3 mins for 30 mins:
1 Hang Power Snatch
2 Overhead Squats
1 Hang Squat Snatch
2 Overhead Squats
1 Squat Snatch


Structural Strength – Workout of the Day

This 8 week cycle is all about bulletproofing the shoulders.

This cycle will have several objectives, primarily concerning improving shoulder mobility, increasing strength at end ranges and improving overall joint health.

If you follow the programming consistently you can expect to improve overhead position, pressing strength, core strength and improved grip and carry strength.

Karen , Dianabeth & Met-Con Class


Bench mark day. Time to test yourself a little and see how you are getting on. Don’t hold back and push the envelope. Pick up the wall ball sooner than you think you should and as ever get after it! 🙂


Workout of the Day

A) Karen
150 Wall Balls for time

B) Time Priority Dianabeth
1min max DL 100/70kg
1min max Ring Dips
45s max DL
45s max Ring Dips
30s max DL
30s max Ring Dips


Met-Con Class

Workout of the Day
Every 5 min for 5 sets:
500m Row
10 Over the Shoulder Sandbag , Alternating
50 DU

The Key To Developing Grit In Your WODs + Crushing PRs – Tom Foxley from the Alpha Movement

“The moment we believe that success is determined by an ingrained level of ability as opposed to resilience and hard work, we will be brittle in the face of adversity.” – Josh Waitzkin

In a world of safety and certainty, training gives us a little taste of what we are truly capable of. It shows how we react to hardship: do we embrace it with a fierce hunger or do we shy away, hoping we won’t have to face it?

It’s a choice we make every time we pick up a kettlebell, sit on a Concept2 or stare down a barbell.

Intensity is king, yet we shy away from it more often than we are willing to admit. We give 95% all too often and trick ourselves into believing that’s all we’ve got today.

The thing is, the more familiar it is to hold back on giving your all, the harder it will be to give your all when it really counts: whether that’s inside or outside of the box.

Intensity Tolerance is mostly a case of familiarity, yet there are other elements which contribute too:

Distraction: Can you switch off from today’s unrelated events? Are you checking your phone?

Purpose: Why are you here in the first place and who are you on your way to becoming?

Self-Knowledge: What are you saying to yourself when intensity rises? Which movements stop you in your tracks and which propel you. On top of this, which THOUGHTS contribute to your success and which thoughts limit your training and potential?

The above is a small part of what I’ll be discussing in the Mindset RX’d Seminar at CrossFit Thames on July 29th.

In short, I’ll be teaching you how to acquire the champ’s mindset model without all the bullshit that has historically goes along with mindset training.

We’ll be kicking off the day with an intensity tolerance WOD before moving on to why goal setting doesn’t work for everyone. Next we’ll be discussing how to push harder than ever before and embrace intensity.

The next topic is a big one – how to stay consistent with your training, nutrition, mobility and the like. If you’re someone who struggles to stick to a plan, then this is for you.

We’ll work together to develop something that works for you and then we’ll finish it off with a secondary WOD to put into practise what you’ve learned on the day.

You’ll leave with a drive that lasts instead of fluctuating motivation.

Oh, and I’m also going to chuck in a free copy of my book, Intensity Tolerance for anyone who gets a ticket.

There’s an early bird discount for those who want to take action and I’m limiting the tickets available as I can only work with so many people at once.

Mindset Rx’d Seminar: Reebok CrossFit Thames , 29th Of July 1200-1500

I look forward to seeing you on the day.

Tom

“The body must be fashioned, bruised, forged, stretched, roasted and refined – it is meant to suffer” – Friedrich Wilhelm Nietzsche

P.s. On the Eventbrite page is an FAQ as I know you’ll have a few important questions, like “who are you?!”

https://www.eventbrite.co.uk/myevent?eid=34501237129


Workout of the Day

A) In Pairs, split reps as req
20min AMRAP

4 Power Clean & Jerk 100kg/70kg
6 Bar MU
8 HSPU

“When No One Is Looking” – Part 3 With Mat Fraser , Events and Weekend WODs

May Challenge!

This month’s challenge 2 minutes for max rep double unders.
All you need is a skipping rope and a friend to count your reps and track your time.
Make sure you let the coaching team know if you need your score added to the leaderboard 🙂

Tribal Clash GAMES


Tribal Clash is a team competition from 1-3 September and this competition is for everyone!

It is not a beginners’ competition, but it is excellent for beginners. Tribal Clash is inclusive because there are very few technical movements that would stop a team from progressing.

The programming utilises basic primal movements – running, carrying, dragging, lifting or swimming. There are no heavy barbell snatches or double unders to trip a beginner.

This year we have 2 team places and each team is composed of 3 males and 3 females, so we are looking for 6 guys and 6 girls to go do some workouts on a beach in Devon (hopefully in the sunshine).

So to decide those that will head out to represent the gym we are holding the Tribal Clash GAMES!

This event is going to take place on the 13/14 May and over the course of the weekend you will take part in a series of trials, tests and workouts designed to be a whole heap of fun, but also serve the purpose of selecting our two teams.

Day 1 – Saturday 13th May, 1-3pm @ Parkour Generations

Tribal Clash is a fusion of CrossFit, Obstacle racing and Adventure racing, so to test some of the more unknown elements we decided to utilise some experts.

Over the course of the 2 hours you will receive coaching and tuition on skills and drills to challenge your strength, coordination, speed, balance, spatial awareness and agility to move one’s own body across any terrain with confidence, surety and control. Those who have experience of Tribal Clash will know how important these skills are.

We will end the session with some tests (including an obstacle course!) which you will be scored on.

Day 2 – Sunday 14th May, 1-3pm @ CrossFit Thames

On day 2 you will complete 3 more workouts looking at more CrossFit-esqe elements, but also some odd objects and non-traditional style workouts.

If you want to get involved register here on Front Desk (members only)

Bank Holiday and Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Monday 29th , Classes will be doing Murph at 1000 and 1100.


CrossFit – Friday Workout of the Day

A) Classic CrossFIt Warm Up – 3 rounds

B) 6-9-12-9-6
Burpee Over the Bar
Front Squat 85/60kg
Chest to Bar

Structural Strength – Workout of the Day

This 8 week cycle is all about bulletproofing the shoulders.

This cycle will have several objectives, primarily concerning improving shoulder mobility, increasing strength at end ranges and improving overall joint health.

If you follow the programming consistently you can expect to improve overhead position, pressing strength, core strength and improved grip and carry strength.

CrossFit – Saturday Workout of the Day

A) Hang Squat Clean 2-2-2-2-2

B) For time
15 Hang Squat Clean Thruster 60/40
12 Muscle Ups
9 Hang Squat Clean thrusters 60/40

Courtesy of CF Linchpin

Weightlifting Club – Sunday

A) Split Jerk 3,2,1,3,2,1,3,2,1

B) Press 4,4,4,4

C) Weighted Pull Up 4,4,4,4

D) Plyo Press Up 7,7,7

E) Thumb Down Rear Flye 10,10,10