Changes in Ownership at Reebok CrossFit Thames – Coach Misty !


Hi everyone,

I’m not sure how fast the rumour mill has worked this time round, but as everything is official now, I can finally share exciting news:-)

As you may be aware to varying degrees, Phil has left for the US to start a new adventure with Maria and his tiny human. I know they have kept 1864, but fortunate for me, Phil was looking to sell his stake in Thames.

So I have decided to take a leap and call a tiny part of London my own. Yes the gym really is my home now, and Im so happy to announce that I’m a new owner in Thames.

I’m thrilled to be more apart of a team and community that I value so much already. Also super excited and really looking forward to being able to continue to add value to our awesome Gym and hopefully just make it better and better.

If you have any questions or concerns, please don’t hesitate to message me or chat to me at the gym. ( misty@crossfitthames.com)

Xx Misty


Programming for Week 2 of 5

Monday

A) Split jerk
20 Minutes to build to a heavy double

B) Metcon
2 Rounds:

400m Run
50 Push Press 35/25kg
10 Lateral Burpees Over The Bar

Tuesday

Classic CrossFit

A) Every 2min. x 8 Rounds:
10/7 Cal Bike/Row Sprint
5 Deadlifts (climbing)
Start at about 50-60% and build up to 80-90%

B) 10min. AMRAP:
10 DB Front Rack reverse lunges
10 Pull-Ups

C) Midline Work:
2-4 Rounds:

30 Sec. L-Sit
1min. Plank with 20/10kg Plate
Rest 1min.

Metcon

(0-15min.)
50-40-30-20-10
Wall Balls 9/6kg
*15/12 Cal Row after each set

(17-36min.)
10-20-20-40-50
Cossack Squats with a 16/12kg in goblet hold
Push-Ups
* Max Sit-Ups in remaining time

Wednesday

A) Power Clean
12 Mins to hit a heavy power clean for the day

B) For TIME!
40 Cal Airdyne/Row
30 Toes to bar
20 Wall Balls 20/14
10 Power Cleans 70/50kg
5 Muscle Ups
10 Power Cleans 70/50kg
20 Wall Balls 20/14
30 Toes to bar
40 Cal Airdyne/Row

20 Minute Cap
(This is a gift for everyone who chose the red WOD for the first interclass throwdown WOD 😛 , you’re welcome – Coach Milo 😛 )

Thursday

Classic CrossFit

A) Front Squat
5 reps @75%
3 reps @85%
1 rep @95%

B) 15min. EMOM:
Min. 1)
200m Run
Min. 2) 15 Toes to bar
Min. 3) 5 Front Squats (off the ground 80/60kg)

MetCon

EMOM x 24min. (6 Rounds)
Min. 1)
15 DB Bench Press 45/25
Min. 2) 50 Double unders
Min. 3) 15 Weighted Sit ups
Min. 4) 10/7 Cal Bike Sprint!

Rest 4min.

For Time: (CAP: 10min.)
40-30-20-10
American KB Swings 53/35
Push-Ups

Friday

A) Snatch
Spend 15-20minutes today really working the snatch. If you are advanced then try and hit a heavy 3 rep, “Touch and Go.” I want newer athletes working on 3 position snatches at lighter weights. (above the knee, below the knee, and from the floor) While doing 3 positions, be sure to take your time at each position and concentrate on a good sweep. Lats tight!

B) 5 Rounds:
10 Cal Row
10 Bench Press 60/35kg

immediately into;
5 Rounds:

10 DB Push Press 22/16kg
10 DB Hang Power Cleans 22/16kg

immediately into;
100 Double Unders

Time CAP: 15min.

Saturday

Partner WOD Fun is back!

For time:
10 rounds of:

15 Wall Balls 20/14
9 HSPU’s
3 Power Cleans 100/70kg

then,

50 Cal Bike/Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
50 Cal Bike/Row

then,

400m Farmers Carry with 2×32/24kg KB

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