News & WOD

Weekly Bulletin / Programming

Sunday 16th February 2020

I have been finalising the plans for the 'Four Waterfalls Walk' this Sunday. We will be meeting at the Cwm Porth car park Ystradfeltte (Nearest Post code CF44 9JF) at 10am. I believe the car park is around £4 per car and is cash only so make sure you have some change with you. The route I have found is 6 miles but apparently there is a slightly longer one which is around 7/8 miles so we may do that. There are a few stops along the way and a nice pub nearby (New Inn Pub) if anybody wants a drink after. Should be done and dusted by around 2 pm and then can head…

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Weekly Bulletin / Programming

Sunday 9th February 2020

Good morning guys. Want to start by congratulating Tom, Adam and Mael for finishing 10th at this years 'Three of a kind' comp in Cheltenham. The lads train really hard and its nice to see them doing GB Proud. While we're on the topic of competitions, don't forget we will be running a comp at GB on Saturday 28th March so be sure to keep that date free. Its going to kick off around 9am and should be done and dusted be around 1pm so it wont eat in to your weekend too much. It is for all abilities so don't be afraid to get involved. I will be releasing more info over the…

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Weekly Bulletin / Programming- 'Outside The Box' date confirmed!

Sunday 2nd February 2020

Good morning team, I am pleased to say that on Sunday 23rd Feb we will be doing the next 'Outside The Box' adventure and for this one we will be heading to the Brecon Beacons to walk the 4 Waterfalls. I will be planning a route of around 8 miles but with plenty of stops. I will confirm all the details a little nearer the time (route, timings, meeting place etc) but I can confirm it will be a great day. Everybody is welcome, can bring friends, family and of course dogs along for the trip. So I have an idea of numbers if you could sign up for it on teamup (it wont come out…

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Weekly Bulletin / Programming

Sunday 26th January 2020

Good morning all, as always I have attached the programming below. Just a few things to mention first; With certain classes getting a little busier its important you book on now and if you are booked on and can't attend make sure you take yourself off the class as there is a waiting list it which means somebody else will be able to take your spot. I did a post recently about dropping bars and just generally respecting the equipment. There is to be no dropping of the bars with anything less than 15kg plates on the end. If your bar is loaded with 10's, 5's, 2.5's or anything less do not drop them as the plates…

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Weekly Bulletin / Programming

Sunday 19th January 2020

Good morning all, I have attached the programming for CrossFit, Sweat and the Teens below. I have also decided on a date for comp and its going to be on Saturday 28th March. I will release more details at a later date but it will start around 9am and finish around 1pm. The format will be same sex pairs which will be drawn at random on the day and this comp is for all abilities, so there will be nothing technical involved unless you get to the final. Its gonna be great fun, I've already got some workouts in mind so you've got just over 10 weeks to get training. Have a great day guys…

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Weekly Bulletin / Programming

Sunday 12th January 2020

Good morning all, I hope your first proper week back hasn't been too much of a shock to the system. Before I go into the programming, I wanted to let you all know that after a lot of interest I can confirm I will be running an in house comp in March / April time (date tbc this week) for all abilities to take part. I would like to try and tie this in with a little social if anyone is keen? I will let you know all the details asap but its definitely happening so get training. I would also like to organise another 'Outside The Box' event like we did last year. They…

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Weekly Bulletin / Programming

Sunday 5th January 2020

Happy new year all, I hope everyone is well and ready to get back to normal life. I have attached the programming for the gym below and included this weeks Sweat programming. Sweat sessions are on a Thursday at 7:45pm - 8:30pm and Saturday mornings 8:00am-8:45am so if you fancy giving them a try they are good fun. Its basic movements but very effective. These are for all abilities and open to non members so if you have any friends or family that might fancy it they get their first session Free and then its just pay as you go thereafter so spread the word. Enjoy the rest of the weekend and I look forward to…

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Weekly Bulletin / Programming

Sunday 29th December 2019

Good morning guys. I hope you all had a wonderful time over Xmas. We still have New years eve to look forward to and then back to normal from next week. I've included some strength work this week to see you going and there is lots of conditioning so try and get in as much as you can. Have a great day and I'll see you all in the gym. Angelo MONDAY Back Squats 5x5 (Rest 2 mins) 'GB Special' 5 rounds; 15 Wallball 15 KB SDHP's (32/24) 15 Burpees Notes; a little strength work to start and then a nice little wod to burn off some of those xmas cals. TUESDAY 5 Sets; 5 Press (Heavy) 100m SA Farmers (50m ES) Rest 90s 4 Rounds; 60s Max KB Swings 60s Push Press…

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Weekly Bulletin / Programming- Xmas Opening times

Sunday 22nd December 2019

Good morning all, I'm sure you're probably all running around like headless chickens trying to sort out Christmas (I certainly am) but if you get a minute I have attached the programming (although there isn't much on there) and the opening hours for the next couple of weeks so please have a read. If I don't see you before have an amazing Xmas and if you do feel like sweating out all that food and drink try and get to some of the sessions, you'll feel better for it. Have a good one guys. Angelo MONDAY EMOM 10; 3 Front Squats (no racks) Every 2 minutes x 10 sets; 1- 400m Run 2- 60s Max GTOH @60/40 Notes; As a de load from our…

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Weekly Bulletin / Programming

Sunday 15th December 2019

Good morning all, I hope everyone is feeling ok after yesterday's workout and last nights party! Not long to go until Xmas guys, try and keep your training up over the next few weeks. I know it's a busy time but try to find that hour each day to come in and train or hit the Sweat sessions. You've worked hard all year so don't let it all go now. Attached is the programming for the week, got some good fun workouts for you so be sure to try and hit as many as you can. Have a great day guys. Angelo MONDAY Back Squats 4x6 @80% 1rm 5 Sets; In 90s Row 15/12 Cals (60s Cap) Max Burpee Box Jumps Rest 90s Notes; Last weeks of this…

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