All posts by Milo

Coconut Bites! – Coach Milo

1 cup (80g) desiccated coconut
1 1⁄2 tbs (30g) coconut oil
3 tsp honey (rice malt syrup or maple syrup)
1 tsp vanilla extract

90g 70% dark chocolate roughly chopped
1 tsp coconut oil
1⁄4 tsp sea salt

(This method is based on 12 servings)
1. Add coconut, oil, honey and vanilla to a bowl and mix until well combined. Pour mixture into a 20 x 20cm baking tray lined with baking paper. Push down so mixture is compact and place in freezer for 20 minutes.

2. Meanwhile, to melt chocolate, place in a bowl in microwave for 30 second increments. Once melted, stir in coconut oil.

3. Remove tray from the freezer and lift the slice in the baking paper onto a cutting board (that fits into the freezer) and cut into square bites. Use a toothpick to dip each square into the chocolate. Sprinkle with sea salt and place back in freezer for 5 minutes.

4. Store in an airtight container in the fridge for up to 5 days.

Based on 1 serving

Energy (cals)


1) Snatch + Hang snatch + High hang snatch
4 x 1+1+1
2) Back squat
4 x 3@70-75%
3) Jerk dip +Split jerk
4 x 1+1@70-75%
4) Front rack hold
3 x 10 sec AHAP


1) Power clean + Front squat + Push press
6 x 1+1+1
2)Clean Deadlift
4 x 2
3) OH squats
2 x 3
2 x 2
Tempo 3201
4)Barbell hip thrusters
3 x 8-12 AHAFA
3 x 16

I’m bulking bro! – Coach James

Most of these topics on nutrition can become super deep and technical and talking about gaining muscle/weight is no different so I’ve chosen some the main points that I think are most important.

It’s very rare that I hear people asking how they go about putting on size and building muscle, it’s usually I want to get stronger and lose fat, there’s certainly nothing wrong with that but when it comes to increasing performance and generally being better at Crossfit adding some muscle to your frame is certainly going to enhance your performance and strength gains!

Firstly the best place to start is after you’ve got to a lean body composition. Bulking will 100% involve you putting on body fat, which can be a big deterrent for most people as when they that start becoming a little bit plump they panic and end up going back to a calorie deficit. Starting out lean will not only help you mentally but will also help keep body fat levels from getting too excessive and also your muscles are more likely to uptake the calories directly as you won’t have such a big energy reserve so it’s going to want to use the food more effectively.

Secondly is calorie control! This is still a major player maybe even more so than when in a deficit as you want to minimise fat gain.

Take it slow and be prepared to be in it for the long haul! 100-200kcals above maintenance is sufficient for building muscle and keeping that fat gain under control but this will take time and you’ll need to make some recalculations every few weeks, you’ll need to weigh yourself everyday to make sure you’re on the right track and you’ll be aiming for around 1-2lbs bodyweight increase each week.

Protein is king! You’ll be looking to hit the high end of the protein spectrum here 1.2g-1.5g of protein per pound of body weight, you want those muscle to have an unlimited supply so they can grow.

Once you have worked out your maintenance calories you can then find out your carb and fat intake.

Personally I found for people training 5-6 times a week 100g fat for guys and 75g fat for girls and fill the rest of your calories with carbs bringing your total to 100kcals over maintenance. As far a food choice and quality goes obviously “clean calories” would be better for health and micronutrients intake but you’ll have some extra calories to play with so enjoy it! Have some ice cream etc many people will actually struggle to eat the amount of food required to gain weight so sometimes calories dense foods can be a great asset and they taste pretty damn good. You shouldn’t have the need to blow out and have treat days when bulking because of this reason so it can also be useful to get rid of those bad habits.

Lastly would be training, you want your muscles to be hungry, hitting cardio workouts everyday ain’t going to make you jacked like Arnold so you need to lift! And there aren’t any better movements than a squat, bench, deadlift and strict pull ups to make you balloon like a Greek god not forgetting some good old fashioned bodybuilding exercises like bent over rows, bicep curls and split squats.

Remember this takes time and consistency with training and nutrition, building muscle takes so much longer than losing fat. Give yourself a good six months through those cold winters to do this and you’ll also be able to enjoy those festive holidays a little more without worrying about getting a little bit of a belly!

Testing Week 2!


A) 1RM Squat Clean

B) Every 2 min for 20 mins:
10/8 cal row
5 thrusters 60/40kg
5 Burpees

*Score is your slowest round

Met-Con Express!

A) 5min. of:
30sec. of DB Front Squats 20/16kg
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Alt. Lunges 20/16kg
30sec. of Rest
immediately into;
5min. of:
30sec. of Empty Barbell Hip Thrusts
30sec. of Rest

B) EMOM Until you fail…
1 Devil Press 20/16kg
10 Air Squats
*Add 1 Devil Press each round


Classic CrossFit

A) Find 1RM Wtd Pull up

B) “Helen”
3 Rounds:
400m run
21 KBS 24/16kg
12 pull ups


Classic CrossFit

A) Build to a heavy double length of Yoke carry

B) 15min. AMRAP:
10 Cal of choice
Movement of choice
30 Double Unders
2 Lengths Heavy front rack carry

* Movement of choice
5-10 Handstand push ups
2) 2-8 Muscle Ups
3) Rope Climbs 1-3 Reps
4) Other gymanstic Skill based work

Met-Con Express!

DB Power Cleans 22/16kg
Handstand Push-Ups

Rest 2min.

For Time:

DB Push Press 22/16kg

Accessory Work:
5 Rounds:

40sec. of Alt. DB Bicep Curls
20sec. Rest
40sec. of Max DB Skull Crushers
20sec. Rest


Classic CrossFit

A) Find 5 Rep or 1 Rep Max Push Press

B) Find 3 Rep Max Ring Dip

C) For time!
30 cal row
30 shoulder to overhead 60/40kg
30 burpees over the bar


20 Minute Amrap

5 Pull Ups
10 Push Ups
15 Air Squats


Classic CrossFit

A) Pick One: 1RM Power Snatch or 1RM Snatch

B) Choose
“Grace” or “Isobel”

Grace : 30 Clean and jerks 60/40kg
Isobel: 30 Snatches 60/40kg

– Target time should be sub 5 Mins

Met-Con Express!

5 Rounds for Time:

15 Overhead Squats 40/30kg
400m Run


A) 15min. to get as far possible…
30 Power Clean and Jerks @50% effort
60 Pull-Ups or 20 Muscle Ups
30 Power Clean and Jerks @60% effort
60 Pull-Ups or 20 Muscle Ups
30 Power Clean and Jerks @70% effort
60 Pull-Ups or 20 Muscle Ups
… And so on…

Rest 5min… Gunna need it 😉

3 Rounds For Max Reps:
1min. of Max Cal Row
1min. of Max DB Thrusters 22/16kg
1min. of Max Cal Assault Bike
1min. of Max Devil Press 22/16kg
1min. Rest
Teams of 2. Only 1 person works at a time.

Beyond The Workout! – September 27th

Beyond The Workout Is Making A Come Back!

Going forward we are setting mini themes for the month in terms of Media content and in terms of over arching themes for each month. This is to help drive home certain subject and much like our cycles to help give you direction with your training and your goals! That way we feel we can better help you and will give us certain topics each month to help build out our content on our APP!

Yes , if you didn’t know already. We HAVE AN APP! Woohoo!

You can find it on the Apple store here Thames WOD. Members will have to register their name and email. We will send you the access code separately or you should have already seen it on the Whiteboard before classes 🙂

Before we get into more we wanted to just take a second and send a huge , huge, HUGE! THANK YOU to Victor! Our in house app making ninja!

Ok, getting back on track. For September we will be focusing on New Skills for the month. For the majority of us that means Gymnastics. So we during beyond the workout we will have coaches on hand to help show and take you through progressions of all the holy grail gymnastic movements!

What, when and how !

What? :So , incase you have no idea what I’m talking about. Beyond the workout is something old school from back in the day at Thames where we used to have all the Coaches come down to the gym and have open sessions for people to practice anything they wanted and coaches could give guidance. This can be a little random and chaos can ensue without a little structure. I mean let’s face it. As soon as there is a delay of any sorts in London we form an orderly queue haha. So we are bringing it back but bringing in the structure with it.
So we will have NO classes during the evening of Friday the 27th of September and we will have as many coaches as possible down to help you with the below gymnastics movements. We will coach them, show you progressions and then take some time to go a practice under the coaches observation so they can give you SPECIFIC progressions for YOU!

When? : Friday the 27th of September , 1800 – 1930

How ? : Sign up here on Pike so we know how many of you will be coming and thats it! This is FREE for members !

The Focus Movements will be:

  • Handstand Push Ups
  • Ring Muscle Ups
  • Bar Muscle Ups

The reason for these movements as like we said for most these are the holy grail for most, are fun and something we all want to get or get better at! They can be broken down in so many ways to help us get our first reps or to even go to weighted or fancy variations.
Also as the Open is just around the corner now is the time to start practicing rather than just hoping and wishing you are all of a sudden going to be able to do them during Friday night lights at the box.

Put in the work now ,earn those positions and feel like a ninja!

Taking care of your hands – Coach Markus

CrossFit and calluses – two words that usually go together like cake and icing. Whereas classic weight training (read bodybuilding) does not stress the tissues that much, the hands take its toll in CrossFit, especially because of the gymnastics elements in it.
Some people use gloves, but if you haven’t tried them yet, don’t even start. Gloves reduce your awareness and feeling for external objects and weaken the connection to the bar or rings, which might make you slip even more.

While it’s kind of cool to have the hands of a badass that gets shit done, excess calluses are counterproductive when it comes to protecting your hands – more is definitely not better in this case.

Over the years, I have developed my own strategy to increase the durability of my hands and prevent nasty rips. Every 2-3 days after a showering, when the hands are the softest they get, I take a normal razor and remove the very top layer of the skin. The goal is not to carve a hole out of your hands but just to make everything flat and smooth. In Sweden they would say ‘lagom’, which means “not too little, not too much”.

I am not a fan of the many hand care kits on the market, mainly because they have sharp and big blades which can very quickly leave you with bare hands if you go a bit too deep under the skin. Besides that, razors are cheap and easily accessible. I always keep an old razor blade and re-purpose it for “callus management” – no need for expensive lotions or tools.
Besides removing the excess skin, I apply moisturiser every night before going to bed, and that’s it for the next 24 hours. You might want to repeat this if you use anything that dries out the hands or damages the natural layer that protects it, like a lot of chalk, soap, or hand sanitiser.

If you struggle to maintain healthy and durable hands, try some of my tips and hopefully it helps you too.

Oly CLub for the week!


1) Snatch
Build to a heavy single for the day
2) Back squat
4 x 2@80%
3) Push press
4 x 3@70-75%
4)Pull ups
3 sets


Build to a heavy single for the day

2)Split jerk Triples
4 x 3@70-75%

3 x 8

4)Incline DB Tricep extensions
3 x Failure
Tricep kickbacks
3 x failure

When DOMs Strike! – Coach Milo

We think the timing might be just about right to talk about those achy muscles of yours, hands up who’s feeling them? Maybe it’s your legs after Coach Milo’s “Deload” WODs 😛 or maybe that accessory piece that doesn’t look like much has woken up (screaming) pretty much every muscle in your body.

That muscle soreness, that stiffness when you move, that workout pain that you feel for a few days after a training session, is what we call Delayed Onset Muscle Soreness or DOMS. But try not to worry, you’re not broken! It’s actually pretty normal to feel DOMS and it’s a great way to know that your muscles have been pumping and starting to benefit from your hard work and efforts.

What exactly are DOMS and why do we get them?
 DOMS is usually felt 24-48 hours after exercise and can last a few days. It can be felt as stiffness or soreness, tender to touch and can also come with limited movement. Yep, the struggle is real when you’re walking downstairs after you smash out a few killer sets of squats!

We get DOMS because we sometimes make small, microscopic tears in our muscles and connective tissue when we exercise. Tearing your muscles might sound pretty harsh, but the body is clever and jumps straight into repair and rebuild mode, not only fixing the small tears, but improving the strength of the muscles for future activity.

DOMS are the part of the process that we want to feel, it’s our body’s way of responding to the hard work we’re putting in during exercise. They’re the ones that are localised to the muscle group we have been working. For example, if you feel your core after a decent amount of sit ups or toes to bar, that’s okay, you’ve worked that muscle group hard and your body is responding to the exercise. Give it a few days and the pain should disappear.

A few tricks that can help relieve DOMS:

  1. Gently move – try some Pilates , Foundation Training with Eric Goodman, a Flow session with Christine on Saturday, or a cool-down after class or later in the evening to get the body moving and blood circulating through the muscles
  2. Hydration – fatigue can be a sign of dehydration, so make sure you drink plenty of water
  3. Ginger and turmeric – both are natural anti-inflammatories so try out a few recipes that include them
  4. An Epsom salt bath – can help to relax the muscles and joints
  5. Rest – the body goes through many recovery processes during sleep so try to get an early night and aim for eight hours of sleep


The good news? Your body can adapt quickly to new challenges, so the exercises that gave you DOMS this time around shouldn’t be as bad next time.

The DOMs this week may be real so set yourself up for success with testing and make sure to hit your recovery just as hard to keep you coming back for more and to keep the PBs raining down!

See you tomorrow for the start of a great two weeks!

Head Coach Milo


Classic CrossFit

A) Find 5 or a 1 Rep Max Deadlift

B) Handstand Push Ups / Push Ups
Find a max single set strict HSPU or Push Ups ( can test kipping as well but AFTER strict work.)

C) For time
50 Burpees

Met-Con Express!

30sec. of work
30sec. of rest

Here’s what you’re doing during that time:
DB Thrusters 20/16kg
50 Double Unders Between Each Set

*You only get 30sec. to work, then you have to stop for 30sec. This goes on for 20min or until you finish.


Classic CrossFit

A) Overhead Squat
Find 5 Rep or 1 Rep Max

B) Pull Ups
Max strict pull ups , can test kipping after if you want but must do strict work first!

C) 6 Minute AMRAP
1 Power Snatch 50/30kg
1 C2B
2 PS
2 C2B
3 PS
3 C2B


5km Row Testing


Classic CrossFit

7 Minutes of Max Effort
Burpees to target
– 7 minute rest
5 Minute Max Effort
Wall balls 9/6kg
-7 Minute Break
3 Minutes Max Effort
Muscle ups

Met-Con Express!

For Time:

Alt. DB Hang Snatch 20/16kg


Classic CrossFit

A) Find 10RM Bench Press

B) Max single set T2B

C) 5 Min AMRAP
5 clean and jerk 60/40kg
-2 min rest
5 clean and jerk
-2 min rest
5 clean and jerk
-2 min rest
5 clean and jerk


10 – 1

Renegade Man Makers (weight of choice)
Row (1 rep is 100m)


Classic CrossFit

A) Back Squat
Find 5 Rep or a 1 Rep Max

B) Ring Dips
Max single set ring dips (kipping and or strict)

C) For time!
500m Row

Met-Con Express!

EMOM x 20: 20/16kg
Min. 1) Max reps of DB Floor Press
Min. 2) Max reps of DB Bent Over Row
Min. 3) Max reps of DB Push Press
Min. 4) Plank Hold

Rest 3-4min.

15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Sit-Ups
20 Double Unders


A) Power Clean
1 Rep Max

B) Partner AMRAP for 15 Minutes :
10 Power Cleans 70/50kg
100m Sprint
30 Double Unders

-I go you go for complete rounds !

Gym Closure ! Run, Swim , Metcon!

Hey Team!

We just wanted to remind everyone that the gym will be CLOSED this weekend for the CrossFit Preferred Gymnastics course being held at the gym over the entire weekend. So NO classes on Saturday or on Sunday.

We do apologise for any inconvenience caused. If you need a fix please rememeber that on Satuday we do have the Run, Swim Metcon event over at Hyde Park! You can read more and sign up for it here!

If not then get plenty of sleep and plenty of food on board! Testing week kicks off next week and it’t time to put the last cycle to the (re) test and get some other numbers ready for the open prep phase coming your way after the testing!

So many fun workouts coming , we hope you are ready 😛

Oly Lifting For the Week – (No Oly On Sunday!)

Hey Team!

We just want to remind you that there will be NO classes this weekend due to the CrossFit Preferred gymnastics seminar.

You can however still get your lift on today as normal 🙂


1) Split jerk
3 x 1@90%+
2) Clean Pull + Clean
4 x 2@80%
3) Front squats
4 x 2@80-85%
4) Pull ups
3 sets


Gym CLOSED due to gymnastics seminar

We are doing a Run swim Met-con event in Hyde park on Saturday though if you want to do something different and new! Read the events blog here!

How to know when it’s time to level up your training! – Coach Milo

You’ve been training for a little while now, you’ve found your groove with your daily workouts and are seeing improvements in your fitness levels and body composition – how GOOD is that.

But while you’re reaping all the benefits of your training, have you thought you could be working harder or even muttered the words “that wasn’t too bad” after a workout? These are two signs and nudges that it is probably time to level up your workouts.

Read on and if you say YES to any of the below, it’s time to challenge yourself a little more.

1. You could do another round

As much as we cringe at the saying “no pain no gain”, it does have some element of truth behind it. We’re not saying you have to exercise to the point of hurting yourself, but there needs to be a challenge in your training in order to see and feel changes.

When you feel like you have tried your best at a workout, kept good those cleans looking and feeling amazing throughout and could still complete another round, you are no longer being challenged and it’s time to up to the next level.

2. You no longer feel the DOMS

Some DOMS (Delayed Onset Muscle Soreness) is a great sign that your body is being challenged, you are working hard in your training sessions and your muscles are responding to your workouts.

The body is very efficient at adapting to exercises and super clever at creating a mind-muscle memory for movement patterns, so an exercise that gives you DOMS one week might not give you the same DOMS the next week. However, if you’re working hard and being challenged enough at each workout, you should feel some DOMS on a regular basis.

If you haven’t felt any DOMS for a few weeks now, it could be time to level up!

3. You could push out more reps

This is more for our strength work. When there is a set amount of reps in a training session and you can complete them at ease, let’s shift you up a gear! Maybe its time to do the full movement if you have scaled it back a little or maybe its time to get those change plates out and add a little or a lot of load to that bar!

A simple test is to look at the last few reps of an exercise – do they feel slow and strenuous, leaving you short of breath? Or are they the same speed and effort as the first reps of a set and you could probably complete another ten?

You should always have a few reps left in the tank – that’s what is going to get you through the rest of the session – but if you know you could do more, it’s time to look at adding weight, increasing the weight you’re using or moving on to a progressed version of the same exercise.

4. Your Coach tells you to!

We as coaches love you and we want to help you achieve your goals and help you become your best self. Goals vary and we are here to help you but also more importantly we are here to challenge you and push you. Pushing yourself can be hard and coming up with our own excuses can be all too easy when you are tired.

We are here to eliminate that and sometimes help you add weight to that bar and shout at you for those last few reps when things are burning and you think you are going to die. We all know you row a little harder when Coach is behind you in class. Don’t wait for them to get there. Push that pace and get yourself even closer to those goals you are chasing!

5. When you hit a plateau

Fitness plateaus are frustrating. You can be training on a regular basis, thinking you’re training hard enough and really getting the workouts done, but you aren’t seeing any results and all progress that you were making seems to stall.

Hello fitness plateau! Your body has adjusted to the workout routine and level you are currently training at and simply, it isn’t being challenged enough anymore so you’re not seeing any changes.

It is absolutely time to level up your training! You need to give your body a wake up, challenge it, mix up your training, do something different – levelling up your training will do all those things and you’ll start to see some fantastic results again.

Things can get a little “complex” for what exactly you need to do but look for more blogs if you are hitting a block on your strength , endurance or explosively. All have their own little tweaks that you can make to keep riding that PB wave.

How many of the above did you say YES to?

Sitting in your comfort zone isn’t going to get you the results you’re after, so be brave, take the next step – increase your weights, take the harder option of an exercise, level up from a a 50kg clean to a 55kg or from normal pull ups to chest to bars. If you always do cleans at 50 and are automatically always put 50 on the bar out of habit then maybe its time to take the ego hit and finish a little slower but use that heavier weight that you’ve been putting off. You’ll know if you’ve levelled up too soon and you can always step back and wait a little longer before giving it a go again.

A few signs that you’ve levelled up too soon:

your technique goes out the window with a heavier weight
your form suffers when you try to continue for the set amount of time
you experience a whole lot more than “some” DOMS and can’t walk for a week!


Classic CrossFit

Every 3min. x 5 Rounds:
14 Cals
14 Toes to bar
14 KB Front Squats 16/12kg

Rest 5min.

Every 3min. x 5 Rounds:
200m Run
15 Wall Balls 9/6kg
20 Push-Ups

Met-Con Express!

5 Rounds of:
20 DB Floor Press Alternating (10 each) 22/16kg
10 Pull ups

Rest 2min.

5 Rounds of:
10 DB Clean & Press
10 Burpees

Rest 2min.

Cash Out:
50 DB Russian Twist (L+R=1)


Classic CrossFit

EMOM x 10min. (both in the same min.)
10 DB Push Press 22/16kg
10 Pull-Ups

EMOM x 10min. (both in the same min.)
12 American KB Swings 24/16kg
12 Air Squats

EMOM x 10min. (pump section)
Max DB Floor Press
Even: Max DB/KB Bent Over Rows (Both at the same time)


10 DB Bench Press 20/10kg
10 Pull-Ups

10 DB Bent Over Rows (Each Side)
50 Double Unders

10 Box Jumps 24/20
15 Russian KB Swings 32/24kg

10 Toes to bar
20 Sit Ups

*REST 3min. after each section


Classic CrossFit

10min. to finish…

DB/KB Hang Snatch
Lunges (Holding DB/KB in goblet)

10min. to finish…

Ball Slams 11/7kg
Russian Twists with 5kg plate

10min. to finish…
75 Thrusters 40/30kg
*5 Burpees EMOM
*Start with burpees
3min. Rest Between Each Section

Met-Con Express!

10 KB Deadlifts 32/24kg
30 Double Unders

Rest 5min.

10 Goblet Squat 32/24kg
30 Double Under
10 Goblet Lunges 32/24kg


Classic CrossFit

“Double Fight Gone Bad Style”
3 Rounds:

2min. of Pull-Ups
2min. of Push Press 40/30kg
2min. of Box Jumps 24/20″
2min. of Burpees
2min. of Max Cals of choice
1min. Rest

Cash Out:
Weighted Partner Planks
1min. on 1min. off x 3 Rounds each


3 Rounds:

400m Run
40 DB Hang Snatch 22/16kg
400m Row
4 Wall Walks

For Time:

100 Back Squats 40/30kg(off the ground)
*EMOM 5 Burpees
*Start with Burpees


Classic CrossFit

EMOM x 10min. (both in the same min)
10 Wall Balls 9/6kg
10 Russian KB Swings 32/24kg

10min. to finish

KB/DB Deadlifts 32/24kg
Deficit Handstand Push Ups

For Time: (10min. CAP)

Cal Bike/Ski
Cal Row
Air Squats
*3min. between each section

Met-Con Express!

For Quality, but also consistently moving!

DB Renegade Row R 22/16kg
DB Renegade Row L
DB Push Press R
DB Push Press L
Toes to Bar


Gym Closed on Saturday and Sunday due to gymnastic seminar!

Upcoming Events ! Gym Closure , Gymnastics Course and Run, Swim , Metcon!

Run , Swim , MetCon!

What is it ? – Due to the Gym being closed for that weekend as we are holding the CrossFit Gymnastic Course over the weekend and we still want to get our fitness on we are running an event similar to the run swim run a year ago that so many of you loved!
All you need to do is sign up with the link below so we know to expect you. Bring something you don’t mind getting wet and then a towel to dry yourself off! If you want to use a locker at the lido then you need to bring a £1 coin with you 🙂

When is it ? – Saturday at 1030am
Where? – Hyde Park, The Serpentine

Click Here to Register for the Event!

Gymnastics Ring Ring Strength and Stability Course – From August 7th


What is it ? – Coach James is a running a small group class specifically designed to help you improve your strength in gymnastics! If you are working on linking pull ups together or building that strength to be more consistent with them or if you are working towards your first muscle up then this is the course for you.
Gymnastic rings can be hard and it takes time and effort to build that strength and confidence with them. Do it with a knowledgable coach by your side to help you get there sooner and to help guide you along the way!

How Much? – The cost of the course will be £350 limited to 6 spots.

When Is It? – The course will run for 6 weeks from August 7th through September 14th, taking place on Wednesdays evenings at 6pm, and Saturday Mornings at 9am.
(Some dates to shift to a Friday due to gym closures)

For more information check the most recent blog by Coach James at the link below.

More About Ring Strength and Stability

Email James About Your Interest!

Gym Closed! August the 10th and 11th!

The Gymnastics Course – August 10th and 11th


Once again we will be hosting the The Gymnastics Course – A CrossFit Preferred Specialty Course here at Thames! For those of you that are keen to learn a bit more about the ins and outs of gymnastics this course is for you. There are no pre-requites to attend this seminar, so whether you’re looking to understand a bit more of how to coach a gymnastic movement, or whether you’re looking to understand how to better yourself overall, this course is an excellent source of knowledge!

Register for The Gymnastics Course!

Class Schedule Reminders

The Gymnastics Course – August 10th and 11th

Due to The Gymnastics Course, all classes across the weekend will be cancelled. This includes Open Gym, Yoga for Athletes, and CrossFit Kids / Teens.

Yoga For Athletes

Yoga will not be running for the following dates across the next few months:

Sat 3rd August
Sat 31st Aug
Sat 6th Sept

New Year Resolutions take one: Mobility by Coach Milo

New Years is a great time when everyone enjoyed getting that “clean” slate to re-set their brain and start working towards a goal that has clearly been in the head for a while regardless of what they say.

I’m not going to delve into should we do resolutions or goals or if they are good or not. It’s more about finding what works for you regardless of what everyone else says. So do you first off. But I will try to add in my two cents to help you succeed along the way!

Im going to take a stab in the dark and say a lot ( maybe most of us…?) have set the ever elusive goal of “Stretching/ doing more dedicated mobility”! Some may have just stated the fact that they need to stretch more. How are you going to judge this a success ? Some of you have stated that you will do 15 minutes a day as thats easy right ? I mean its only 15 minutes ? Ok, come 4th of Feb when you are bogged down at work, feel crappy and forget or just blow it off altogether, what are you going to do then ? Try again in 2020?

I’ve been playing around with this so for myself I’ve made it more manageable by keeping a track each week and have set the challenge of getting a minimum of 1 hour a week. Not a lot and I aim to get more if I can but if I don’t and get the hour then happy days. 52 hours of Mobility in a year isn’t bad going! Especially if I actually count how much I did last year haha

If you know you can hit the 1 hour easily then change up the number as you best see fit but make it something that IS achievable and worst case scenario when you SMASH your goal next year that you can make it more challenging 🙂

I will only caveat this with one thing to keep it mind, mobility is like fire. If you can’t control it it can be dangerous. Make sure you don’t over do it and can still CONTROL your Range of motion. More to follow on this soon with another blog and some videos !

Now whether you call them goals , resolutions , targets or a challenge is irrelevant as long as it WORKS for you. Ignore the trends or whatever is being said on the “gram”. Find what works and ignore the rest. Keep us posted how you get on and how you are approaching your goals! Get Swole and flexy this year !

Head Coach Milo ( )


…at the 0:00
15/12 Cal Row/Ad/Ski
10 TTB

…at the 10:00
100m Run
15 Power Cleans 40/30kg

…at the 20:00
15 American KB Swings 32/24kg
10/7 Cal Row/ Ad/ Ski

…at the 30:00
10 Burpees
15 OHS 40/30kg


Classic CrossFit

A) Thruster
Complete a 3 rep max

B) Every 3min x 5 rounds: (score is slowest round!)
250m Row
7 Thrusters 60/40kg
14 pull-ups


Get as far as possible in 16min…
Run 200m
15 Weighted Sit Ups
50 Double Unders
Run 400m
30 Weighted Sit Ups
100 Double Unders
Run 800m
30 Weighted Sit Ups
50 Double Unders
Run 400m
15 Weighted Sit Ups
100 Double Unders
Run 200m

Rest 3min.

Get as far as possible in 16min…
Row 200m
15 Push-Ups
50 Russian Twists with 5kg. plate
Row 400m
30 Push-Ups
50 Russian Twists with 5kg plate
Row 800m
30 Push-Ups
50 Russian Twists with 5kg. plate
Row 400m
15 Push-Ups
50 Russian Twists with 5kg plate
Row 200m


A) 1-Mile Run (Time)

B) Find your 3 rep MAX Deadlift

C) Max Wall Balls 9/6kg
*every time you break do 5 burpee


Classic CrossFit

A) Power Clean
5RM Power Clean “Touch and Go”

Max Shoulder to overhead 60/40kg
*Starting with an EMOM: 5 TTB

Max Hang Power Cleans 60/40kg
*Starting with an EMOM: 3-5 Muscle Ups / Chest to bar / Pull Up / Ring Rows


Every 4min. x 4 Rounds:
500m Row
25 Wall Balls 9/6kg

Rest 3-5min.

Every 4min. x 4 Rounds:
400m Run
25 American KB Swings 24/16kg


A) Back Squat
Build up to a 2RM

B) 6min. AMRAP:
10 Back Squats at BW (.70 for ladies)
15 Pull-Ups

C) 6min. AMRAP:
10 Back Rack Lunges 60/40kg
15 H.R. Push-Ups

Extra fun if time allows:
150 Russian Twists with two 5kg plates


Valentines Day Throwdown!