dumbbell walking lunge

17 July 2019 - WOD


A) Strength: Back squat
10-12 minutes to build to a heavy double
* Record your heaviest 3 sets

- then -

Back squat: 1 x 20 (+ 2.5 to 5 kg) on last time

B) Strength / Accessory
Every minute for 16-20 minutes (4-5 rounds), alternate between:
10 Bench press
20 Dumbbell walking lunges
45-60 second Weighted plank hold
* Make the movements as heavy as possible provided you can maintain unbroken sets

16 June 2019 - dadWOD

Happy Father’s Day to all our dads and dads-to-be!


Engine Work

In teams of 2, complete as many reps as possible, as fast as possible of:
Burpee to a target
Kettlebell swings (24/16 kg)
Wall ball (9/6 kg)
Dumbbell walking lunge
Calorie assault bike
* Partner 1 runs 400m while partner 2 completes burpees. When partner 1 returns they switch with partner 2 running 400m and partner 1 performing burpees.
* Partner 1 then runs 400m while partner 2 completes kettlebell swings, when partner 1 returns they switch with partner 2 running 400m and partner 1 performing kettlebell swings.
*...continue in this fashion until both partners have completed all the movements.

* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. 1 point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 > For finishing 60 seconds behind team 1 they receive a 30 point penalty (1 rep for every 2 seconds)

Specialist Sundays

A) Tall clean + hang clean
5 x 1+1
* Focus on speed under the bar

B) Push jerk
5 x 3

C) Clean pulls
4 x 3 @ 95%+

Barbelles Lifting Class

A) Strength: Sumo Deadlifts
4 x 5 @ 8-9 RPE

B) Strength / Accessory
B1) DB Floor Press: 3 x 10
B2) T Bar Rows: 3 x 10

C) Strength / Accessory
3 Rounds for Quality
10 x Barbell Hip Thrusts
10 x 1.5 Walking Lunges

19 Mar 2019 - The Top 3 Steps to Building a Strong Community at Your Box

I fell in love with CrossFit many moons ago.

Although the coaches I worked with in my beginnings were great and incredibly knowledgable, it wasn’t their cues, progressions or even their mid-WOD cheers that made CrossFit what it was (and is) to me.

Instead, it was the people that I worked out with that made me so passionate about the sport that I am now lucky enough to call my career. It was this community of athletes that busted their humps alongside me every day that made CrossFit great. I look back with fond memories of the box socials, competitions, high fives and Facebook bants (because Instagram wasn’t a ‘thing’ back then) of my CrossFit beginnings and think,

“Yes. That is what CrossFit is all about. The Buzzword to rule all Buzzwords… Community, with a Capital C”.

The Beginnings of CrossFit 1864

When we opened CrossFit 1864 in September 2014, I knew that our box would be exactly like the box I remembered from 2012. It was going to be just like the O.G. CrossFits, but with slightly nicer equipment. It was going to be small and a little bit gritty. It would be filled with people with no egos and no drama, just a solid work ethic and drive to do their best whilst enjoying their training. Most importantly, it was going to be all about the Community.

Imagine my horror when, mid-way through 2014, our small box was up and running, and it didn’t feel like that old community at all! Of course there were high fives after class and everyone was friendly, but it just wasn’t the same. To get some advice, I met up with a friend and fellow box owner. I begged him to tell me the secret to building a strong community. Do you know what he told me? There’s nothing you can do to create a community. It just happens.

He was only halfway right.

These are the Top 3 Steps to Building a Strong Community at your Box.

Step 1: Ask Questions

I’m not talking about asking your class how their day was at your whiteboard huddle. Any schmuck can do that.

I mean ask the real questions, like you’re on a second date kind of questions (because you are trying to start a relationship, right?!). Ask your members what they do for work, what they like about it, what they have coming up this week, what are their fears, hopes, dreams, aspirations, if they prefer crunchy or smooth peanut butter.

Step 2: Listen

You’d be amazed how much you can learn about a person simply by listening, and I mean really listening. You’ve asked them what they have coming up this week and they come back to you with a lackadaisical, “ I have this race thing I’m doing on Saturday. It’s no big deal or anything”.

Now, if you weren’t really listening, you might say, “That’s cool,” and start flicking through your playlists to find your favourite warm up tunes. But, if you’re really listening, you might hear a twinge of nervous excitement in their voice.

Now, repeat Step 1.
Ask them what the race is and why they’re doing it.

Come back to Step 2. They tell you that they’re doing a 10k in the park and this is the first time they’ve ever run more than 1 mile. Coincidentally, you happen to know that a couple of your other members are doing the same 10k (because you listened to them too, obvs) and now you can link up a team of people to support each other, and you know you have something to celebrate with this crew when Monday comes around!

Step 3: Take care of your space and encourage others to do the same

Our members used to make fun of me for the way I cleaned our box. Our kettlebells are arranged in colour order, wall balls are stacked neatly with their laces facing out, rings hanging perfectly aligned on the rig, ab mats in tessellated piles in the corner… the box is a thing of organisational beauty. When classes put their kit away, they were instructed to put things away “As Coach M would want it”.

And no one, I mean NO ONE, hollywood claps chalk at CrossFit 1864.

Eventually, this attention to detail created a culture at the gym where every member took care of the space and looked after their kit as if it was their own.

So, what do these three things have to do with creating a strong community?

Everything, Because they are all part of showing respect.

As mentioned before, my good friend and fellow box owner was half right. You can’t force members to cheer each other on in workouts. You can’t drag them along to box socials and expect them to have fun. Let’s be honest here, everyone at your gym is coming from different walks of life and I’m pretty confident that not everyone will be absolute best buds outside of the gym.

But, that is not what a strong community is.

Contrary to popular CrossFit belief, a strong community is not built through box socials, private member groups on Facebook, internal throwdowns, or charity events.

Instead, a strong community is forged through a foundation of mutual respect: Respect that you as a box owner or coach show to your members when you ask them questions and express a genuine interest in their lives. Respect and consideration by actively listening to what they say and responding in turn. And finally, showing respect to your gym, the physical foundations of your community, by keeping it clean, organised and in good condition.

“Attitude reflects leadership”

When you as a box owner, the leader of your community, take the steps to show this level of respect to your members and your gym, it spreads like wildfire. Not only do your members respect you for everything you do for the box and for them, they also show respect to your other members, and their fellow athletes. They start getting to know each other, asking questions, listening, empathising, encouraging, hanging out outside of the box, and eventually, even brushing chalk off of their barbells!

In my five years of experience as a box owner, I am confident that this is how a strong and unwavering community is built; not through High Fives, but with a solid dose of R-E-S-P-E-C-T.

I could not be more proud of the members and the community at CrossFit 1864, which, even though I’m nearly 5,000 miles away, I feel the power of every day.

Big love, you guys.


A) Strength
Thruster: Build to a 1 rep max

B) Conditioning
10 minute AMRAP:
8 Toes-to-bar
8 Dumbbell thrusters (15/10 kg)
12 Dumbbell walking lunges (15/10 kg)

06 Mar 2019 - Meet the Legends: David Caetano

Because coaches can be legends too!

David, or “The Diva” as Coach Maria calls him, joined us when he was only 12 years old.

Ok, maybe he wasn’t actually 12, but check that baby face in the second photo!

We remember well one of David’s first workouts… it was the Spring of 2016 and David and the rest of the class went out for their first 400 m run. They came back in in about 90 seconds, did some work, then headed back out the door for their second run. When they hadn’t returned in nearly four minutes, Coach Maria got worried and headed out to look for them. An exemplar of the CrossFit Community spirit, the class had put their workout on pause and were tending to poor David as he lost his lunch on the side of the road…

In just over three years, David has developed his own trademark moves (his post-WOD ‘Hit by a Sniper’ Collapse is a thing of beauty), trademark clothing (no one can rock booty shorts quite like him) and even a trademark Instagram filter (was he even alive when VCRs were around??) - we couldn’t imagine the box without him!

Read on to learn more about this Legend…

What do you do for a living?
Well, I'm a coach and the gym manager of the best box in London...

How long have you been doing CrossFit, and what is your favourite thing about it?
I have been doing CrossFit for three years and some change. My favourite thing is the constant opportunity to get better.

What is your biggest achievement since starting CrossFit?

There has been two: when I PB’ed my max set of ring muscle ups, two years after after my taster session where I couldn't do a ring dip, and when I got my 100kg Clean & Jerk. There were some tears shed later that day.

What are your present training goals?
Keep getting better! I would love to get back to competing but focusing on getting my strength numbers up at the moment (GET BIG SZN BOOOY!)

What's the biggest pearl of wisdom you could offer to other CrossFitters, or those thinking about starting?
Enjoy every single class and HAVE FUN! Most people focus on their big goals (which is great!), but they sometimes forget to enjoy the daily grind. AND focus on technique....

What nickname did you have growing up, and why?
My family called me (and still does) Didita. I don't know why?

If you could do one job for the rest of your life (and money was no issue) what would you do and why?Refurbish old houses/buildings

What is your secret talent?
I can talk like Donald Duck and I can distinguish types of rices based on smell when boiling. Don't ask questions…


A) Strength
Every 3 minutes, for 15 minutes (5 sets):
3 Sumo deadlift
* Start at 75% of 1RM and build

B) Accessory
3-4 rounds:
20 Dumbbell walking lunges (at shoulder)
10-15 Dumbbell bench press @ tempo 31X1
10-15 Ring rows @ tempo 31X1
30 Partner wall ball sit-up (15 each)

C) Finisher (if time allows):
6 x 20 seconds on, 10 seconds of:
Bicep curls
* Dumbbells or barbell, choose your weapon

17 June 2018 – WOD


Engine Work (9 – 10 am)

6 x 2 minutes on : 2 minutes off:
200m Sprint
10 Burpee box jump overs (24/20 in)
In remaining time perform as many dumbbell snatch as possible

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 3

A2) Snatch: 5 x 3

A3) Hang snatch pull + Snatch pull: 5 x 2 + 2

Women's Only (11 am – Noon)

A) Skin the cat: 10 x 1

B) 15 minute AMRAP for quality:
3-5 Strict chin-ups (Red band or negatives)
3 Wall climbs, chest to wall
20 Dumbbell walking lunges

C) 15 minute AMRAP for quality:
10 Ring Push Up
10 Ring Rows
10 Hollow rocks

21 May 2018 – Deload week begins...


A) Strength
Back squat: 2 x 6 @ 75% of 1RM

B) Accessory
Complete 2 supersets of:
20 Dumbbell walking lunge
15 False grip ring rows
10/10 Single leg Romanian deadlift

C) If time allows:
2-3 Supersets
10-15 Dumbbell bicep curls
10-15 Barbell skull crusher

18 Feb 2018 – WOD


Women's Only Class (11 am – Noon)

A) Gymnastics

Every minute for 15 minutes, alternate between:
Minute 1: 2 Negative chin-ups (5 second lower)
Minute 2: 2 Negative ring dips (5 second lower)
Minute 3: 20 L-sit flutter kicks

B) Strength

B1) Box squats: Build to a heavy 5

B2) 10 rounds:
10 Dumbbell walking lunges (Heavy!)
10 Supinated grip ring rows

Specialist Sundays (10 – 11 am)

A) Snatch balance
2 x 3
2 x 2
2 x 1
* You should be able to snatch balance more than your 1RM snatch, if not then we have found a area to develop!

B) 3 Position snatch
5-7 sets, building in load

C) Snatch pull
5 x 3

Engine Work (9 – 10 am)

In pairs complete, for time:

1000m Row
Then, 10 rounds of:
15 Wall balls (9/6 kg)
15 Box jump overs (24/20 in)

1000m Row
Then, 10 rounds of:
12 Dumbbell walking lunge (22.5/15 kg)
12 Dumbbell hang power clean (22.5/15 kg)

Then, 1000m Row

* Split the rows as needed
* Complete one full round each before switching

19 Jan 2018 – The Open is Coming...

You may have heard your coaches mention it a few times before class, you might have seen the "Are you in the Open" videos popping up on your Facebook feed, you have definitely done some workouts from the previous Open already, so you have also most likely been waiting anxiously for this blog post... Well, wait no more fellow Crazy Ones, it's now Officially Official...

The 2018 CrossFit Open is Coming
to CrossFit 1864!

The CrossFit Open is AWESOME. From the buzz of the box, the challenge of the workouts, and the cheers of your fellow athletes, it's without a doubt our favourite time of the year! (Even better than the Christmas Crackers!). We will be taking on the Open workouts every Saturday from 24 February until the Open ends on 24 March.

For a detailed description of what the Open is, check out this great video from CrossFit HQ:

As the video mentions, there is an Rx and a Scaled division, so whether you've been CrossFitting for over a year or just over a week, there's no reason why you can't take part! 

Sign up here and don't forget to list CrossFit 1864 as your affiliate.

How we're doing the Open at CrossFit 1864

We had so much fun with last year's Team competition, that we can't wait to do it again! 

On 15 February, all of our members registered for the Open will be divided up in to teams, led by one of the coaches. From 15 February, led by your coach and their co-captain, your team will come up with a team name, build up your team bants, fire shots at the other teams and also have a chance to recruit athletes to your team that have not yet registered for the Open!

The Leaderboard

To win the CrossFit 1864 Open, your team must have the most points at the end of the five weeks. Here's how teams can earn points:

  • Participation (1 point per person for each athlete that completes the WOD)
  • Top 3 Scaled Male / Female Athletes (scored 3 points for 1st place, 2 for 2nd place, 1 for 3rd place)
  • Top 3 Rx Male / Female Athletes (scored 3 points for 1st place, 2 for 2nd place, 1 for 3rd place)
  • Best Team Spirit (10 points for the winning team at the end of each week)
  • PBs or Milestones (2 points for each athlete that hits a PB or completes a movement for the first time)
  • Best Post-WOD Feels (5 points awarded at the end of the Open)

We will be posting more information about the Open and our team competition over the coming weeks, but in the meantime...

Make sure you get signed up!


A) Strength: Back squat

A1) 18 minutes to build to a heavy set of 2 reps

A2) 3 Cluster sets @ 85% of A1 of:
3 reps
– 15 seconds rest –
2 reps
– 15 seconds rest –
1 rep
– 2 minutes rest –

B) Conditioning

16 x 20 seconds on : 20 seconds off, alternate between:
Chest to bar pull-up
Dumbbell walking lunge (22.5/15 kg)

* Hold dumbbells at the shoulders


A) Row

3 rounds:
500m Row
– 60 second rest –
400m Row
– 45 second rest –
300m Row
– 30 second rest –
200m Row

* Rest 3 minutes between rounds
* Your 500m should be at your 2km PB pace, each interval after that should be at increasing paces

Reminder: There is no 8 am or 12.30 pm class on Friday 19 January. All other classes will run as normal. 

10 Jan 2018 – WOD

Here's to the Crazy Ones: Member Appreciation Week, Day 3

Come to class, enter a raffle for dinner on us!


A) Weightlifting: Power snatch
15-12-9-6, reps

* Rest 2 minutes between sets
* Focus on movement quality and barbell cycling

B) Strength / Corrective

B1) Every 3 minutes, for 9 minutes:
20 Dumbbell walking lunge
20 Dumbbell death march
* Perform all 40 reps unbroken

B2) Every 90 seconds, for 9 minutes, alternate between:
10/10 Single arm strict press
10/10 Single arm dumbbell row

15 Dec 2017 – Introducing Cluster Sets


A) Strength: Back squat

A1) Establish a 5 rep max

A2) Cluster sets @ 90-95% of A1:
Perform 3 sets of:
3 reps
15 seconds rest
2 reps
15 seconds rest
1 rep
– Rest 2 minutes between sets –

B) Accessory

3-5 Rounds:
10 Close grip barbell bench press
15 T-bar rows
20 Dumbbell walking lunges


A) Row

9 x 1:40 on : 20 Rest; with 2 minutes rest after the 5th round

* This is a pre-programmed workout within the Concept 2 rower
* Score will be total meters rowed.
* Today the aim is to maximum consistent pace

17 Nov 2017 – Back Off Week, Day 5


A) Strength
3 sets of:
20 Dumbbell walking lunges
– Rest 60 seconds –
Max rep strict pull-up
– Rest 60 seconds –

B) Conditioning
12 x 30 seconds on : 30 seconds off, alternating between:
Thrusters (42.5/30 kg)
Box jump overs (24/20 in)


The big day is here!

For time:
2 km row