Give a warm welcome to the newest member of the CrossFit 1864 coach team, Coach Dan Thomas (a.k.a. Coach Mr. Fitness).
Dan was born and raised in New York with a sporting history that consisted of mainly short distance sprinting, cross country running and 10-pin bowling (yes it's considered a sport!). He started CrossFit in 2010 as a member of a small university club at the University of Pittsburgh whilst finishing up a BSc in Chemical Engineering. After completing his degree he moved to the UK to study an MSc in Engineering Management before moving to London for corporate work while coaching on the side.
Dan will be taking over our Monday morning and Tuesday evening classes, starting this week.
Welcome to the party Dan!
WORKOUT OF THE DAY
A) Strength: Back squat
5 x 3, start at 80% of 1RM
* Increase load to something that is a challenge for 3 reps
B) Strength / Accessory
10 Pendlay rows
20 Double kettlebell front rack walking lunge
30 second weighted side plank, per side
* Heaviest loads that can be performed unbroken
* Minimal rest between movements, rest 2-3 minutes between rounds