Tag Archives: squat

Upcoming Events & Weekend Workouts

Open Weekend – Saturday 20th & Sunday 21st January

Are you friends always asking you about CrossFit but yet to try it? Or are you tired of being the only one in your group to talk about ‘the gains’ and take pride in barbell bruises?…Well now is your chance to get a friend involved.

On Saturday (08:30 and 13:30) and Sunday (13:30) we are holding some free taster sessions for those wanting to give CrossFit a shot.

You can register your friends here.

Docklands Throwdown – Saturday 3rd February

We are joining up with our neighbouring CrossFitter’s for a Throwdown.

The Throwdown is a same sex pairs event and athletes of all abilities are welcome, and there will be both RX and scaled divisions.

To sign-up just find a team-mate and add your name to the list on the whiteboard at gym!

Yoga for Athletes, Saturday 12.30-1.30pm

Please note the new start time for this class, it has now been brought forward from 1pm to 12:30

If you haven’t checked out the weekly yoga class we are now offering to round off your training at CrossFit Thames, perhaps now is the time! Not that you necessarily need to wait for a certain date in the calendar to form new habits, however psychologically it might help strengthen your resolve to stick with it if you set a specific start date.

So, if are making New Year’s resolutions, upping your mobility and general recovery game should definitely be on the list!

What does a yoga class at Thames look like?

Just like our CrossFit classes, the weekly yoga practice is one hour in length. You’ll spend the first few minutes tuning into your breath, practising pranayama (breathing exercises).

You’ll then be taken through a short warm-up, before moving through a series of sun salutation flows to mobilise the spine and wake up your joints. It’s a nice way to generate a little bit of heat in the body, especially at this time of the year!

The postures in the main part of the class will often focus on a particular muscle group or body part, for example shoulders, hip flexors or midline, with Christine making sure you understand the purpose of these exercises, and how they relate to your training in the gym.

The recovery element is a key principle of the class, so you’ll always find a few restorative poses towards the end of the practice in preparation for your final relaxation. Sometimes, this will even be its main focus, in which case you basically get to snooze for the best part of the class – and wake up feeling all nice and relaxed.

Christine deliberately refrains from playing music in her classes so as to minimise any external distractions. This allows you to really focus in on yourself, and your breath especially – you may be surprised by how quiet the gym can be without the hustle and bustle of the workouts going on, and it makes for a nice break from the general sensory overload of London life.

This class is open to non-members of Thames, so why not come down with a friend? Non-members are welcome to drop in at a cost of £10, to be paid on the day – as with our other classes, there is no need to sign up in advance, and all levels are welcome.

Box Notices

*Thursday 11th Jan – No Open Gym due to a photoshoot

*Saturday 13th & Sunday 14th Jan – Gym Closed for CrossFit Seminar (No more LV1 seminars until July!)

Workout of the Day – Friday

A) Find a Heavy single front Squat

B) 3 Rounds for time:
1 Length front rack walking lunge kb 24/20kg
15 Shoulder to overhead
10 Chest to bar pull ups

C) 3 rounds for quality:
45 second right side plank
45 second left side plank
10 Full GHD or Nordic curls
60 seconds rest

Workout of the Day – Saturday

A) “Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Last Workout Before Christmas – Murph!

Join Coach Alice at 10am on Sunday 24th December for a special Christmas Eve Murph!

This is your last chance to earn that Christmas Dinner!…

Workout of the Day – CrossFit

For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Air squats
1 mile run

*If you have a 20lb weight vest, wear it.
*Start and end with a 1 mile run, partition the pull-ups, push-us and air squats as desired.

Member Appreciation Week – Day 4

Ok, it’s not the Wheel of Misfortune again, it’s a little kinder than that. Today you get to choose your own workout!

Each class will vote on one of the three workouts below, the one with the most votes is the one your class will do!

We are have included three of the most popular workouts we have programmed in the past, so hopefully there is something in there you like the look of.

Workout of the Day – CrossFit

Each class will vote for one of the three workout options below

A) “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

B) “DT”
12 Deadlifts 70/50kg
9 Hang cleans 70/50kg
6 Push jerks 70/50kg

C) Partner Double Glen
60 Clean and jerks 60/40kg
1 Mile run (togerther)
20 Rope climbs
1 Mile run (together)
200 Burpees
*Complete the mile runs together
*Split the other reps between the pair as needed with only one person working at a time

Workout of the Day – MetCon

5 Rounds, rest 60 seconds between rounds:
30 Double unders
5 Sandbag squats (heavy)
20 Wall ball sit-ups
5 Sandbag squats (heavy)
10 Burpee

Workout of the Day – Tuesday 31st October

Box Brief

  • 8am Classes – We are trialling some 8am CrossFit class times on Tuesday’s (31st Oct, 7th Nov, 14th Nov) and Friday’s for the next 3 weeks (3nd Nov, 10th Nov, 17th Nov)

Workout of the Day for – CrossFit

A) Power Clean: 5 x 2, across
*Focus on form and positions

B) For time, complete 5-4-3-2-1 reps each of:
Handstand Push Up (If needed, add a deficit to make these reps a challenge)
Hang Power Clean 70/50kg

*Handstand Push ups scale: Wall walks

Workout of the Day for – Structural Strength

A) Lower Body Accessory

3 Supersets
A1) Single leg Romainian deadlift with barbell: 8 per side with 4 second eccentric
A2) Weighted pistol off box: 6 per side with 4 second eccentric
A3) GHD hip extension (or good morning): 20 reps
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

B) Upper Body Accessory

3 Supersets
B1) Single arm dumbbell bench press: 10 per side, ‘resting’ arm holds lockout position
B2) Pendlay row: 10 per side, with 3 second hold in the top position
B3) Single arm upright row: 10 reps per side
*B1 and B2 have a 3 second eccentric on each rep
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

C) Finisher
400m Forearm med-ball carry 9/6kg

Workout of the Day for – MetCon

For time:
Buy In: 750m Row
KB Snatch 24kg (each)
Goblet squats 24kg
Buy out: 750m Row

17-05-2014 – “Angie”


All levels
Workout of the Day:
100 Pull-ups (Ring rows)
100 Push-ups
100 Sit-ups
100 Squats
(Time cap: 30mins)
– Must be completed in the above order
– Advanced can add a weight vest

Workout of the Day:
Skill of the Week:


Register this week for the Crossfit Open!

Registration for the 2012 Reebok Crossfit Open begins this week on Wednesday 1st Feb.

The Open consists of 5 workouts with one being released each week starting 22nd February. Have a look around the Games website for more info. The Open is ‘open’ to any and all who wish to give it a go, so if you want to see how you stack up against the rest then make sure to register!


A blast from the past!….Our very own Sam stands alongside Annie Thorisdottir. Little did we know (when this picture was taken) that Annie would win the 2011 Crossfit Games and become the Fittest Female on the planet! Last year, Sam and Jos both qualified from the Open and went on to compete against some of the fittest people in Europe at Regionals. They both did TCF proud! Can they make it a stage further this year? Will anyone else from TCF be joining them?!

Workout of the day

A: Snatch
– Use 80-90% of 1RM
– 4-6 sets of 3 reps

B: Ladders, 10-1 of each (first round do 10 reps of each, second round do 9 reps of each etc)
– Push-up
– Squat
– Pull-up
– Sit-up
– Immediately finishing the ladder run 400m

Party this Saturday!

The party is this Saturday!

Don’t forget, our Grand opening celebration is this Saturday October 1st at 11:30am! Events kick off at 12:00pm, Food and drink officially kicks off around 2pm. Join us for fun, food, physical challenges, games, and of course, a workout. Friends and family are welcome, and it’s free to attend.

A quick note, several of you have offered to bring your favorite paleo and no paleo dishes, so we’ve decided to make it a potluck! TCF will provide the meat and drink, but we need help with sides, snacks, and desserts. Sign up for your dish on FB or at the gym on the message board.

Most importantly, don’t forget to RSVP here so we can ensure we have enough vittles for all!

Workout of the day

A. Bench press – 5 sets of 5

B. Tabata (20 seconds on : 10 seconds off)
Push ups

Action packed weekend!


Admit it, you’re going to miss our little space!

Loads of activities to get your fitness fix this weekend.

On Saturday, we’re moving to our new location at 178 Cannon workshops. It’s going to happen at 10am on Saturday, WOD style with teams of folks moving equipment 200m across the courtyard to the new location. This will be a chance to use your functional fitness to move heavy loads long distances quickly. We’ll follow it up with lunch in the Wharf. Click here to RSVP.

On Sunday, we’re headed to Regents park for our park workout, rain or shine! Click here to RSVP.

Today, we’ve got our workout of the day…squats followed by…more squats!

Workout of the Day:

A. Back squat – establish a new 3RM in 15 minutes

B. 4 rounds for time:
Run 400m
50 air squats

Litvinov inspired MetCon and heavy Benching

We are lifting heavy again, this time on the bench press. Above you can find a video of Kyle going heavy on the snatch last week. That’s his bodyweight on the bar by the way..not too shabby.

Today’s second piece is inspired by legendary hammer thrower Sergey Litvinov’s training program. He would use around 180kg on the front squats and run the 400 meters in 1:15. Can you do the same?

Workout of the Day
A. Bench press – Build to a new 1RM in 15 minutes

B. 3 Rounds for time and load:
8 front squats
400m run

– Go as heavy as you can on the front squats (Remember, Litvinov did 183kg)