Category Archives: News

  • CrossFit Lift Off & Weekend WOD’s

    3 November 2016 Milo

    CLASSIC CROSSFIT – Friday Workout of the day CrossFit Lift-Off A) Snatch Establish 1 Rep Max B) Clean & Jerk Establish 1 Rep Max Competition Class A) Weightlifting A1) In 7 minutes establish a 1RM Snatch Rest …

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  • Conditioning & More Conditioning

    2 November 2016 Milo

    Workout of the Day: A) Conditioning 5 minutes on : 5 minutes off A1) Buy in of 750m row In remaining time AMRAP: 12 Hang power clean 42.5/30kg 25 Double unders A2) Buy in of 500m row In remaining time AMRAP: 9 Hang power…

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  • Back Squats , 2km Row Testing & Oly Club

    1 November 2016 Milo

    Workout of the Day: A) Strength Aim to complete 4-6 sets of 5 Back squat – Heavy Rest 2 minutes 10 Single-arm dumbbell row Rest 3-5 minutes *Each work set of back squats should be heavy! *By heavy we mean ‘I …

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  • Weekend WOD’s & Events! Halloween!

    27 October 2016 Milo

    Halloween Workout, 28th Oct, 2016 WHEN Friday 28th October, 6:30pm onwards @ CrossFit Thames What A Halloween themed workout of course! There will be one evening class on Friday 28th October from 6:30pm to 8:00pm and the…

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  • 26 October 2016 Milo

    Workout of the Day: A) Strength – Box squat 6 x 3 *Maintain speed and position B) Conditioning 12 minute AMRAP: 10 Burpees 20 Alternating reverse lunges with KBs or DBs in front rack 24/16kg 30 Double unders Extra …

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  • Wednesday Recipe is back! – Seared Ahi Salad

    25 October 2016 Milo

    Due to special request the Wednesday Recipes are back 😉 SEARED AHI SALAD WITH CREAMY WASABI DRESSING Prep Time: 15 minutes Cook Time: 3 minutes Total Time: 18 minutes Yield: Serves 2 to 3 Ingredients Seared Ahi: 1 (1-…

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  • Overhead Strength & Met-Con Class

    24 October 2016 Milo

    Workout of the Day: A) Strength – Push Press In 15-20 minutes build to a 1 rep max B) Conditioning 4 rounds for time: 10 HSPU @ 4/2″ deficit 20 Pull-ups 400m Run Extra Credit – Lat Development Tricep Op…

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  • The Never Quit Attitude – Coach Milo Part 2

    23 October 2016 Milo

    So I wrote Part 1 a while back and it I got a good amount of feedback from a lot of you. Again I’m no expert in this but starting the conversation is a good start. You need to be aware of the problem to address it …

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  • Events & Weekend WOD’s !

    20 October 2016 Milo

    Box Battles Vs CrossFit Hackney & CrossFit SE11, 22nd Oct, WHEN Saturday 22nd October, time TBC @ CrossFit Hackney What The next round of Box Battles is here, and this time it is a individual affair. We all love Cro…

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  • Weight Lifting and Met-Con

    19 October 2016 Milo

    Workout of the Day: A) Weightlifting – Snatch Take 15-20 minutes to build to a heavy single *If you can perform a full squat snatch safely please do so, otherwise perform a power snatch B) Conditioning Every minute…

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