CFSA July Update

From the Blog

CFSA July Update



Nearly 30 teams are registered to compete at the Summer Throwdown on 14thJuly.  As well as podium spots for the fittest pair, you could also win the competition for the best team name, so get thinking about yours. Some early contenders include ‘Legs Miserable’, ‘In Wod We Trust’ and ‘No Six Packs and Hairy Backs’.

The day will kick off at 9:30am and we are looking for people to help officiate, judge and cheer on our teams. If you’d like to be involved at the Throwdown but don’t wish to compete, please let Ben Stacey or Claudia know as soon as possible.


9 min AMRAP:
20 Kettlebell swings 24/16kg
20 Deadlifts 70/50kg
20 burpee box jump over 24/20″

*reps can be shared as you wish*


Longstanding Aussie members Mick and Sheridan Mcpherson (and their CrossFit Kids Hamish and Hannah) are leaving the UK soon to return home.  Please join us for a chipper in their honor on Saturday 7thJuly, at the usual class times. Expect running, skipping and wallballs to be included; these are the couple’s favorite CrossFit movements, (alongside rest breaks, apparently…)



CFSA member Paul Parrish ran the 59 mile Comrades Ultra Marathon in South Africa this month. It’s a brutally hilly race from Pietermaritzburg to Durban. Paul finished it and also got an extra medal for doing a ‘back to back’, which is for first time runners who return the following year to run it again. Despite what he calls a, “serious lesson in humility,” and some painful leg cramps mid race, Paul completed the ultra well inside the harsh cut off time of 12 hours.




The satisfied grin of a man with two medals…

daveSore bums, spandex and smiles.  The ultimate male bonding experience…

Two CFSA athletes grabbed some cycling buddies and headed out on an epic Fathers Day bike ride on the roads of Hertfordshire.

It took members Dave Uprichard, Matt Crumpler and their friends, just over six hours to complete the 106.5mile ride.

Its great to see you guys taking fitness outside the box!





Tired of losing skipping rope parts mid WOD? Nip to Halfords and grab a bag of bicycle cable head covers for 99p. Attach them to your rope with a crimper or pair of pliers, Problem solved!  Thanks Ben Stacey for this nugget