Farewell Coach Dan…aka Mr Fitness

It makes us so sad to write this and to make it super official, but we are coming into the last two weeks with Coach Dan being here every day at Thames 🙁

Dan and Jorge are off on a great adventure first to Spain and then to the USA.
Coach Dan has been part of CrossFit Thames since just a smidge before my time, first as a rockstar member, then an intern and now as Coach Dan, aka Mr Fitness.

Fitness, thank you for being an amazing friend and teammate first, a supportive and encouraging coach next and finally a patient, dependable and amazing colleague.

I’m so excited for your next adventure but it’s hard to not be bleak at losing such an incredible soul from our community. You will always be a part of the Thames Family, and I know you will stay in touch because you are never getting rid of us 🙂

Please join us on Saturday 29 Feb at 10 am for Coach Dan’s aka Mr Fitness’s farewell WOD.

He will still be coaching up until Wednesday the 4th. Thursday the 5th, 6 am class will be his last workout. So if you can’t make Saturday, come sweat it out with him at his original training timeslot with the 6 am crew and Head Coach Milo.

We love you Mr Fitness!

Hey Team!
Also, don’t forget this week is bring a friend week for you all!

If you want to bring someone then all you need to do is send an email to Misty@crossfitthames.com with their info so we can set them up before they start the class etc and you will be good to go 🙂

Enjoy! 🙂


Partner Workout


Russian Kettlebell Swing 24/16kg


Assault Bike Calorie/Ski

Target Time:Sub 30:00

Time Cap: 45:00


Classic CrossFit

Teams of 3
200 Cal. Assault Bike/Ski
150 Pull Ups
100 Burpee Box Jump Overs 24/20″


For Time:
800m Run
27 Burpees
800m Run
21 Burpees
800m Run
15 Burpees
800m Run
9 Burpees


Classic CrossFit

Every 3 mins (6 sets)
18/14 Cals of Choice
12 Toes to bar
Max Squat Cleans 82.5/57.5kg (friend would be Max front or goblet squats 🙂 )

– Rest 1 min b/t sets –

Scored by total squat cleans


Classic CrossFit

2 sets
1000m Ski/Row
50 Push Ups
500m Ski/Row
25 Bench Press 70/47.5kg

– rest 5 mins b/t sets-


Every 4 minutes, for 32 minutes
(8 sets) for times:

15/10 Calories of Assault Bike
10 Burpees
15/10 Calories of Assault Bike


Classic CrossFit

Teams of 2!
3 rounds

50 Wall ball 9/6kg
50 Cal Ski/Row/AD

50 Box Step Ups 24/20 (1×22/16kg dumbbell)

-rest 5:00-

3 rounds

50 V-Up (or 30 Toes to bar)
50 cal/ski/row/ AD
50 Double Under (or 100 single under)


Teams of 2
With a running clock:

@ 3..2..1.. go!
100/80 Cal. Row
30 Syncro Bar Facing Burpees

@ 8:00
100/80 Cal. Ski
30 Syncro BFB

@ 16:00
100/80Cal. Assault Bike
30 Syncro BFB

* 7 min Time Cap each workout, Split calories up as needed*