BroSesh Sunday

21 August 2016 - Save the Date for our Ball & Chain BroSesh

It's time for our next BroSesh Sunday! But this time, we're not just hosting any ol' BroSesh… this is the Ball & Chain BroSesh! Join us on Sunday 11 September at 10.30 am to celebrate our engagement in the only way we know how… with a WOD! 

Please be sure to sign up for the event via Team up so we can get an idea of numbers.


CrossFit (11 am - Noon)

A) Overhead squat
A1) In 12-15 minutes, build to a heavy double
A2) 3 x 2 @ 90% of A1

B) Hang snatch
B1) In 12-15 minutes, build to a heavy double
B2) 3 x 2 @ 90% of A1

Competition Class (9.30 - 11 am)

Battle of the Beasts Qualifier 3

Engine Work (8.30 - 9.30 am)

A) Conditioning
Rowing "Cindy"
20 minute AMRAP:
5 Pull ups
10 Push ups
15 Air squats
20 Calorie row

25 Jan 2016 - BroSesh this Sunday!

The gang post-BroSesh!

Our next BroSesh is this Sunday, 31 January! The party kicks off at 10 am - hope to see you all there! Post-WOD re-fuel location TBA and as always, our BroSesh is free for all CF1864 members.
Not quite sure what the BroSesh is? Check this blog.

Stoked?! So are we!

Get signed up via Team up here or join the event on Facebook.

Now it's time for the Ultimate Bro....


“Hulk Hogan”
Every 2 minutes for 20 mins:
3 Muscle ups
5 Power Cleans (82.5/60 kg)
7 Burpees

*Your score is the time of your slowest round.

Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations?  To smash 5 weeks of epic WODs with your fellow Crazy Ones?

There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!

Check our recent blog post for more details on the Open.

Register via the CrossFit Games page here and make sure you choose CrossFit 1864 as your affiliate!

05 Jan 2016 – Our Next BroSesh Sunday

It's time for our next BroSesh! Put on your best Muscle Tee, break out your favourite shaker and rock on down to CF1864 on Sunday 31 January from 10 am for ALL THE GAINZ. Post-WOD re-fuel location TBA! As always, our BroSesh is free for all CF1864 members.

Not quite sure what the BroSesh is? Check this blog.

Stoked?! So are we!

Get signed up via Team up here or join the event on Facebook.


A) Strength Conditioning: Back Squat

Perform 3 x 10
- Rest as needed between sets

B) Strength Conditioning

3 Rounds, not for time:
25 Push ups (add deficit if possible)
20 Strict Kettlebell Presses (athlete's choice of weight)
15 Ring Rows
10 Bent-over barbell rows (athlete's choice of weight)
5/5 Bulgarian split squats (athlete's choice of weight)

– Move with purpose from movement to movement. Rest 2-3 mins between rounds

09 Aug 2015 – Reminder: BroSesh on Sunday 16 August!

Time to lift some heavy stuff! Don't forget, our next BroSesh is on Sunday 16 August from 10.30 am - noon. Post-WOD re-fuel location TBC

Due to space constraints, this sesh is open to CF1864 members only


A) Burpee + Back-squat ladder (80/50 kg)

- Rest 3 minutes -

B) Burpee + Shoulder-press ladder (50/35 kg)

- Rest 3 minutes-

C) Burpee + Power clean ladder (60/40 kg)

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

18 July 2015 – Fight Gone Bad and our next BroSesh!

Action shot from our last BroSesh

Feel like you've been neglecting chest day lately? Craving a leg day? In dire need of shifting some serious metal?! Fear not, Bros! It's time for our next BroSesh Sunday: The Swole Edition!

Join us on Sunday 16 August from 10.30 am - Noon for our next BroSesh Sunday. Will we be doing 'The CrossFit Total'? 'The CrossFit Total II'? 'The CrossFit Football Total'? An 'Olympic Weightlifting Total'? Or some crazy hybrid of all of these?! You'll have to join in to find out!!

After the sesh, we'll all head out for a post-WOD re-fuel (location and details TBC)

*This is a free session and is only available to CrossFit 1864 members.

How you might feel on the third round of rowing....


"Fight Gone Bad"

3 rounds of:
Wall ball (9/6 kg)
Sumo deadlift high pull (35/25 kg)
Box jump (20 in)
Push press (35/25 kg)
Row or Assault bike (Calories)

29 June 2015 – WOD

The crew after yesterday's BroSesh

The crew after yesterday's BroSesh


With a 30 minute running clock - Teams of 2 complete 5 minutes of each movement:
A) Row, for calories
B) Prowler push, for meters (70/45 kg)
C) Assault bike, for calories
D) Thruster, for reps (42.5/30 kg)
E) Rope climbs, for reps

- One athlete works at a time
- Split work as required and change as often as needed.

26 June 2015 – Snatch 1RM and BroSesh this Sunday!

Don't forget, our next BroSesh is this Sunday 28 June from 10.30 am! Join your coaches for a spicy little workout, followed by a post-WOD refuel at The Breakfast Club in Crossrail Place, Canary Wharf. The session is free for all members, hope to see you all there!


A) Snatch Skills EMOM:
Minutes 1-4: 3 Overhead squats w/ 3 second pause in the bottom
Minutes 5-9: 2 High hang snatch
Minutes 10-14: 2 Low hang snatch
Minutes 15-19: 2 Snatch

B) Snatch: 10 minutes to establish a 1 rep max

02 June 2015 – Our Next BroSesh Sunday

Break out your protein shakers, put on your 'Suns Out, Guns Out' vests, tighten your lifting belts, turn up your best Rap & Hip Hop playlist and mark your calendars... it's time for our next BroSesh Sunday!

Join us on Sunday 28 June from 10.30 am - 12.30 pm for our next BroSesh Sunday. After the sesh, we'll all head to The Breakfast Club in Canary Wharf for a post-WOD re-fuel. Nom nom nom. 

*This is a free session to all CrossFit 1864 members and does not count towards your weekly classes.


Check out all those amazing PBs! First chin-ups, crazy heavy deadlifts and some serious weight being put overhead with that strict press and snatch! Like. A. Boss.


"CrossFit Open 11.2"
15 minute AMRAP:
9 Deadlifts (70/45 kg)
12 Push-ups
15 Box jumps (24/20 in)

16 May 2015 – A Visit to the Archives: Marietta's Story

Before CrossFit 1864 was even a glimmer in our eye, Phil and I had, 'BroSesh Sundays', a somewhat serious, but mostly 'for the fun of it' blog. It gave us the opportunity to share information that we found interesting with anyone who cared to read it. 

Sometimes, we like to visit the BroSesh Sundays archives and share some of our favourite blogs with our CrossFit 1864 members. And today is one of those times!

Almost a year ago (I can't believe it's been that long!), I had the opportunity to train with a CrossFitter named Marietta. Read on as Marietta tells her story...

A little over a year ago I woke up the day after my birthday, 34 pounds overweight, sluggish, depressed and rapidly becoming a couch potato. I had heard about CrossFit from a niece and was intrigued by what I heard. I had seen a sign for CrossFit not too far from my home so I gathered the little energy that I could muster and drove to CrossFit Ocala-Second-2-None in Ocala, Florida. Little did I know how pivotal that decision would be!

Joey Williams, the coach at CrossFit Ocala-Second-2-None, was young, very muscly and tattooed over much of his body. I told him that I wanted to change my body and my health and he replied simply, "Let's see what you can do!" He then put me through a basic physical assessment. I failed miserably. I couldn't run 50 meters without gasping for breath. I couldn't squat without falling over and just barely managed ONE push up (and it was ugly). He told me that if I just kept coming back, I would get stronger and healthier, a statement I met with disbelief. The next morning, I woke up in more pain than I could remember ever being in, but found myself WANTING to get back to the Box to see what I could do next.

Now let's fast forward 13 months... I am doing CrossFit WODs daily. I eat strict Paleo (for the most part... I'm not perfect!), I've lost 34 lbs and I feel better than I did 20 years ago, not to mention how much better I feel than I did 13 months ago. I can now climb a 15 ft rope 5 times in a row, do 20 inch box jumps, 100+ push ups (with a few breaks thrown in), jog 800 meters, do handstand push ups, handstand walk and so much more.

I also caught the competitive bug, and last year competed in the Florida Senior Games in Powerlifting. I finished with a Gold medal in my age group. From there I made it to the IPF 2014 Master Bench Press World Championship in England (where I met Maria and got to do some bench work with her before I went to Newcastle for the meet). I came away with a Silver Medal in my age and weight class.

Today, at 5'3 and 138 lbs, I am working on breaking my 100 lb PR in bench, 105 lb front squat and 200 lb deadlift. CrossFit has changed my life 180 degrees for the better and I hope to be following this lifestyle for many more years!

A big PS:  That birthday I mentioned at the beginning of this post?  It was my 69th.

Proud to say that I'm a 70 year old CrossFitter!

Yep, you read that correctly! Marietta is 70 years young. Marietta first emailed me requesting to drop in on a morning WOD. She included a brief intro about herself and the more I read, the more excited I got. Two months into an injury that left me unable to do much else other than bench press, Marietta's email stating that she was here for a BENCH PRESS COMPETITION made me ecstatic – a new bench buddy! When I found out she was competing as a Masters athlete, I was thoroughly impressed. And then I met the woman herself and got the opportunity to experience firsthand the dedication, passion, positive attitude, good sense of humour and commitment it takes to make the drastic life changes Marietta made. Although I was only able to spend a brief amount of time with her, I know that if I am anywhere near as physically AND mentally strong at the age of 70 as she is, I've done something right in my life!

I recently asked Marietta if she had any words of wisdom to pass on to anyone starting a new training programme, young or old, CrossFit or otherwise. Here's what she had to say:

I believe that anyone can learn to get healthier, more fit, more mobile and stronger if they work with a well qualified coach/trainer, stay consistent and most of all, Never Quit!

  • First, have a physical check up with your health care professional to make sure you are healthy enough to undertake any fitness training program. If you aren't eating a healthy nutritional balanced diet, start looking into different plans.
  • Know your motivation for starting a program. If it is to become healthier and stronger, great! If it is to just lose weight, look better in a bathing suit, or to prove something to someone other than yourself, then maybe you need to reconsider what you are undertaking.
  • Give whatever program you choose at least a few months before deciding if that is the right program for you.
  • Don't compare yourself to anyone other than the you you were yesterday.
  • And finally, age is just a number, don't use it as an excuse!


"CrossFit Open 11.5"

20 minute AMRAP
5 Power Cleans (65/45 kg)
10 Toes To Bar
15 Wall Balls (9/6 kg)