Events , EMOMs , Sandbags and Gymnastics

April Events


April’s challenge will be 1x MAX set of unbroken wall balls! How many can you do ?? This means no stopping , no resting the ball against the wall, it has to be continuous movement! 🙂 Who’s got this one in the bag?? 🙂

Current Leaders:

1st: Conor with 80 / Misty with 73
2nd: Ricky with 63 / Liina 47
3rd: Aleks H with 63 / Sinead 45

Box Battles , Round 1 – 22nd Of April


It’s that time of the year again crew ! Box Battles is here!

As most of you know this a competition based here in London between all the boxes that are registered. It caters to all levels so is a great one to get started if you have never done a comp before. Whether you are competitive or just want to test yourself and have a bit of fun these are great with a awesome group of people. On some occasions we will travel together to another box and other occasions we will have the home advantage.

On the first bout will be against CrossFit Evolving on the 22nd of April 🙂

You can find all the WOD’s , scaling options, how it all works in more detail and register here!

CrossFit Level 1 – 29th/30th Of April


We will be hosting a CrossFit Level one over this weekend so hit it hard during the week and rest up over the weekend as there will be no classes. We are sorry for the inconvenience caused but try and get outside to use some of that fitness instead! 😛

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)


Workout of the Day

EMOM for 40 minutes:
1)
15/12 Cal Row
2) 6 Sandbag over shoulder
3) 12/9 Cal Bike
4) 3 Hang Power Snatch, 3 Power Snatch, 3 OHS 42.5/30kg


Met-Con Class

Workout of the Day
5 minute AMRAP
5 Sandbag clean and jerk
8 HSPU
-2 min rest
4 Minute AMRAP
5 clean and jerk
7 HSPU
-2 min rest
3 Minute AMRAP
5 clean and jerk
6 HSPU
-2 min rest
2 Minute AMRAP
5 clean and jerk
5 HSPU

Score is total Sandbag Clean and Jerks


Gymnastics Class

Workout of the Day
15:00 AMRAP
2 Strict Pullups
2 Strict Knees to Elbows
2 Strict Toes to Bar
* In light weight vest if possible (20/10)

Rest 5 mins

12:00 AMRAP
15 Ring Rows
20 Hollow Rocks
20 Arch Rocks