Award Winners!! – Coach Misty

I cant believe 2018 is coming to an end, what a year it has been:-)
Id like to take this opportunity to thank all of you for being a part of Thames these past almost 365 days. This has been a big year for me, and I have loved every moment of it. Especially getting the chance to know our members even more and be apart of your daily lives 🙂

Thank you for making Thames the great community it is, from your commitment to training, positivity and camaraderie in classes, attendance of group events and throwdowns or just coming to support or hang out. Not to be sappy, but you guys make Thames great.

On greatness, Id like to take time to call out a few members that have won the Thames awards this year. We have your prizes at the gym, so please just ask a coach to get it for you 🙂

Most Improved: Gavin Chapman

Gavin has been at Thames for roughly a year and a half, but in this past year his dedication to his training has earned him most improved by a large margin. Not only has he significantly increased the amount of weight he now adds to the bar, he has bettered his endurance (even though he hates it) and is such a constant to the lunch time crew, that if he wasn’t in class I would worry that something had happened to him.
Gav, keep at it, you’re doing amazing, and we love helping you smash those PBS

Community Spirit: Nitesh Srivastava

I hope you have had the chance to throw down with this awesome guy, you definitely will know him from class, although he is not the loudest, he is the one cheering you to finish, helping you pack away, seeing your lost expression and walking over to you to help explain the movement, assisting to organise any team event aaaand looking after drop ins in the class.
Tesh thank you for always giving so much back to your Thames family, we appreciate and value you like crazy

Best 12 days battle: Camila Gomes

We had 13 people smash all 12 days of CrossFit, earning themselves some serious bragging rights and a free PT session. (We are in process of booking those in 🙂

The 12 days rockstars are:

Stephen, Camila, Jacek, Ryan, Poppy, Nandita, Federica, Luca, Ottavio, Gil, Michelle, Antonio and Evgeniy.

Although you were all awesome, we have decided that Camila earns the best 12 days battle, not only as a 12 day commitment is quite a a lot for a CrossFit newbie but she came every day with such positivity and drive to prove to herself that she could kick ass :-)( Not to mention turned down many a social to make sure she was ready for the next day.)

Most dedicated: Ryan Lucas

He has graced the instagram account a few times, so you may know his face if you don’t know him yet. Ryan has been a member for just over a year, and in that time he has mastered pretty much every CrossFit movement. This isn’t just because he is a rockstar, but he puts the work in. Every day, doing class, skill sessions, extra practising after class, on the weekend. Pretty much sets his mind to the goal he wants and keeps at it until he can say he can do it.

Ryan we admire your commitment, dedication and ability to take every failed attempt as a chance to learn and get better

Class Comedian: Oli Narbett

His great sense of humour and quirky comebacks are always a highlight of the classes. He somehow has the ability to do the workout and add entertainment factor throughout. I know the late night gang always have some extra laughs when Oli is in.

Thank you for always showing up and getting the work done Oli, but getting it done at times in comedic style 🙂

Those are it for the awards, but again, Thank you Thames for making this year great! Cant wait to see what the new year brings! See you in 2019

xx Misty


A) 10 Minute EMOM
2 Hang Snatch @ 60-70%

B) 5 Minute AMRAP:
12 SA DB Thrusters 22/16kg
12 Pull Ups

-4 min rest

6 Minute AMRAP:
3 Bar Muscle Ups
12 OHS 35/20kg

-4 min rest

7 Minute AMRAP:

12 Alt Step Ups 20″ 24/16kg KB in goblet position
30 DU
12 Kettle bell swings 24/16kg






A) Bench 3 x 10, climbing, 2 min rest

B) 18 Minute AMRAP:
50 Cal Row
40 Toes to bar
30 Shoulder to overhead 60/40kg
20 Handstand Push Ups
10 Squat Cleans 60/40kg


A) Deadlift 3 x 10, climbing, 2 min rest

B) 10 Min AMRAP
12 Power Snatch 35/20kg
30 DU

– 3-5 min rest

10 Min AMRAP
12 Box Jumps 30/24
2 Rope Climbs


A) Back Squat 3 x 10, climbing, 2 min rest

B) Elizabeth

Squat Cleans 60/40kg
Ring Dips