“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