Cindy

Today we welcome our old friend Cindy back to Thames CrossFit, followed by more handstand work.

Reminder, today is the start of our September Paleo challenge. Reminder of the rules here if you have questions. Remember, your sleep, your diet, and the number of times you work out (up to 4x/week) all go towards your total score. You will keep track of your own score and report it to your team captain at the end of each week. Teams and captains will be announced in tomorrow’s post. Are you ready?

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Workout of the day:
Cindy (compare to this date):

As many rounds as possible in 20 mins of:
5 pull ups
10 push ups
15 squats

The best score last time was 20 rounds, can you beat it?

Rest week is over

Welcome back from the bank holiday! Hope everyone got the little bit of sunshine there was left to get for the summer, and is ready for the Paleo challenge starting this week!

For today, we will be testing your ability to put heavy weights overhead, and run a long distance.

WOD:

A: Jerk – 1 rep maximum

B: Coopers Test – run 2400 m as fast as possible.

Note: The Cooper’s test is a physical fitness test whose purpose is to determine how far you can run in 12 mins. For our purposes, we will limit the distance to 2400m and measure your time to completion instead.

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The Paleo challenge officially starts tomorrow (1st Sept). If you’d like to sign up but haven’t yet, do so by signing up on the board in the gym or be emailing us by EOD today.

Friday shenanigans

Mark going for the Louis Armstrong technique before doing (gasp) a bicep curl! What is wrong with this picture?

WOD:

As many rounds as possible in 12 mins:

200m Run (to speed bump and back)
10 32/24kg kb swings

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Note: There will be no park workout this weekend and no classes on the Monday Bank Holiday. Classes will resume on the 31st Aug.

Annie

Nice work by everyone who made it yesterday. More pics of the workout and the party tomorrow!

How coordinated are you feeling after last night? Today will be a great test of that with Annie, double unders and hollow rocks!

WOD
“Hollow Annie”

50-40-30-20-10
Double unders
Hollow rocks

Party Time!

Help us say farewell to Josh and Chris G Thames CrossFit style with a workout, then a party!

Hope to see you all there!

Note that tonight’s 7pm class is cancelled, and we will be holding a group workout at 6pm in the gym, followed by the party.

WOD:

For 7am and 12pm – Skills
for 6pm – a surprise!

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