• OLY Programming for the Week

    18 September 2018 Dan Thomas

    Wednesday A) Snatch 2 x 2@80% 2 x 2@82.5% B) Back squat 3 x 3@80-85% C) Push Press 3 x 3@80% Assistance work Weighted planks 3 x 30s or Chin ups/dips 3 x 5-8 Sunday A) Clean + Front Squat + Split jerk 5 x 1+1+1@75-80% B)…

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  • The Pigeon Pose – by Christine

    16 September 2018 Dan Thomas

    Walk into any CrossFit gym, and you’ll likely see someone shuffling around on hands and knees, getting themselves into some sort of awkward half split, one knee poking out to the side. What on earth are they doing?! Pi…

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  • Events and Updates!

    14 September 2018 Dan Thomas

    Yoga for Athletes, Saturday 12.30-1.30pm The aim of our weekly yoga class is to complement your training not only by promoting recovery, but also by ensuring that it relates to what you do at the gym – the new programm…

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  • OLY Programming for the Week!

    11 September 2018 Dan Thomas

    Wednesday A) Hang clean + High hang clean 4 x 1+1@70-75% B) Front squat + Split jerk 4 x 1+1@75-80%(SJ) C) 3 pos clean deadlift 3 x 2@120% Assistance Work Eccentric box step downs 3 x 6-8 or Chin ups/dips 3 x 5-8 Sunday …

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  • Next Cycle Focus – Coach Milo

    9 September 2018 Milo

    Hey Thamesians ! Well done to everyone for all your hard work on the last cycle and so many PBs it was amazing to see! For the next cycle as we previously discussed we will be hitting some of the Oly Lifts a bit more. We…

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  • Events and Updates!

    7 September 2018 Dan Thomas

    The Interclass Throwdown – Saturday September 8th The weekend of the Throwdown is finally upon us! All classes have put forth a formidable effort towards the competition rankings. We hope you’ve rallied toget…

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  • Olympic Lifting Programming for the Week

    4 September 2018 Dan Thomas

    OLY Program for Sept. 5th and Sept. 9th/h1> Wednesday **No classes due to Interclass Throwdown** Sunday A) Snatch 4 x 2 B) Snatch Pulls 3 x 3@100% C) Back squat 3 x 2 @ 80-85% D) split jerk 3 x 2@80-85% Assistance Bent o…

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  • The Interclass Throwdown Begins!

    2 September 2018 Dan Thomas

    Right team here we go! It’s time to pick your allegiance to a class team and hit it hard this week! Coach Milo has come up with some truly tasty workouts for the week. Just a reminder – There will be no Olymp…

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  • Events and Updates

    31 August 2018 Dan Thomas

    The Interclass Throwdown – Saturday September 8th For those of you that missed the initial post about the how it all works you can go back and read it! The event is FREE to attend for all members – and you ca…

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  • OLY Programming and Interclass Registration!

    28 August 2018 Dan Thomas

    Don’t forget – the event is FREE to attend for all members – and you can sign up HERE for the event on Pike. **Note: For those of you that are not on an Unlimited Membership, you will be allowed to atte…

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