News & WOD

Weekly Bulletin / Programming

Sunday 13th October 2019

Want to kick things off by congratulating Jana, Gosia, James and Hayden on finishing 5th at the Valesco throw down last week. For all of them it was the first time competing outside of GB and they did themselves and the gym very proud. We had the first Open Workout this week so everybody that signed up for it, please be sure to submit your scores by Monday for me to approve. Have a great day guys and I'll see you all in the Gym. Angelo MONDAY Every 3 mins x 5 sets; 10 Back Squats (DE LOAD) 6 Sets In 2 minutes; 300/250m Row Max Burpee Box Jumps Rest 1 minute Notes; De load for Back Squats todays so working some higher rep sets…

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Weekly Bulletin / Programming

Sunday 6th October 2019

Good morning all, I hope you're all enjoying your weekends. Before you scroll straight down to the programming, a few things to mention. The changes to the timetable come into play this week. This means Kids sessions will be running on a Thursday at 4:15pm instead of Friday and there will now be an adults class at 4:30pm on a Friday instead of the 7:30pm Friday class (Gym will close at 7:30pm). Also the weekend classes are now at 9am with the gym open from 9am until 11am both days. This Saturday will be the first of our Open Wods which means we need to bring everyone together for a bit of a community day. I'm…

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CHALK USE

Friday 4th October 2019

Most of the time people that constantly chalk up during a workout are using it as an excuse to get a few extra seconds rest. The use of chalk is to decrease the moisture in our hands but you don't need to constantly re apply it. If you have very sweaty hands bring a towel with you and dry between sets, it leaves a lot less mess. When and how you should use chalk: - Firstly this is a little amount of chalk, not so much that your hands would get lost in the snow! - Apply a LITTLE at the beginning of a workout that involves a lot of bar work. - Apply chalk to the part of the…

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Weekly Bulletin / Programming

Sunday 29th September 2019

Good morning GB'ers. Attached is a picture of the updated timetable that I am going to be trialling from Monday the 7th October. Having closely analysed the results from the survey you did a while back and class attendances this year I am working towards building a timetable better suited to the majority. I have a lot of exciting plans for the gym and over time will be implementing these but for now I have moved the Fridays Teens Class to a Thursday and replaced it with a 4:30pm Adults class. I have then removed the 7:30pm Class from Friday as its always very quiet so the gym will now close at 7:30pm on a Friday.…

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Weekly Bulletin / Programming- 18 Days to go!!

Sunday 22nd September 2019

Programming is up guys. only 18 days to go until the first workout of this years Open is released. For more information and to register click HERE. This is for all abilities guys so whether you're brand new to the gym or one of the originals get involved and sign up. We will be doing the workouts every Saturday morning for the class or if you want to do them in your own time you can but it has to be done be the following Monday. Have a great day and I'll see you at the gym. Angelo MONDAY Back Squats 5x3 @heavier than last week 2 Rounds; 400m Run 40 OH DB Lunges @22.5/15 400m Run 20 CTB Pull ups (swap arms…

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Weekly Bulletin / Programming- Sat 12th October (save the date)

Sunday 15th September 2019

Good morning all, I hope you're enjoying this lovely weekend. Some epic workouts planned for this week and will be testing your deadlift max on Wednesday in prep for the start of a Deadlift cycle. This weeks LongWod is going to be fun also with some exercises you may not have seen before so be sure not to miss it. The Open is fast approaching guys and Saturday the 12th October is when we will be doing the first workout. I was thinking about firing up the BBQ and making it a bit of a family day. Can run a few heats of the workout, and then fire up the BBQ and get some burgers and…

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Weekly Bulletin / Programming

Sunday 8th September 2019

Good morning GB'ers. I would like to start by thanking everybody that filled in the Survey for me, your feedback was awesome and has given me lots of ideas and things to think about. I will be doing a draw for the winner of the hoodie and then will hopefully be getting an order in over the next few weeks. As mentioned in my last newsletter there will be some changes happening over the next few months which I'm very excited about so will keep you updated on these as and when they occur. Have a fantastic day guys and I'll see you all during the week. Angelo MONDAY Back Squats (00X1)- wk3/3 5x4 @65% 1rm For time; 500m Row (Buy in) - 3…

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Weekly Bulletin / Programming

Sunday 1st September 2019

Good morning all, I hope the weekend has treated you well. You may have seen my post last week about this years Open, but I want to try and encourage as many people as possible to sign up this year. We will be doing the workouts on Saturday mornings starting from the 12th October and on that first weekend was thinking of getting the BBQ out and making it a bit of a family day. Will run a few heats for the workout so you can cheer each other on and then hang around after for some food and maybe a beer or two. I'll send out more details over the next few weeks but if…

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Weekly Bulletin / Programming- Bank Holiday

Sunday 25th August 2019

Good morning to GB's finest, I hope you are all loving the fact that you have a nice long weekend. Being Bank Holiday the gym will only be open between 9am and 12 pm on Monday with a class at 10am only. Its an epic partner workout so sign up online...you don't want to miss it. We have a few exciting workouts this week, the 'GB Special' making a return for Fiver Friday so if you have any friends (or enemies) you want to bring down then let them know. Still have some vests and T's spare so if anybody missed out on the order there are still some available. After a lot of comments…

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Weekly Bulletin / Programming

Sunday 18th August 2019

Good morning GB'ers, I hope you're all having great weekends. All the Gym kits is now in from the Printers and it looks awesome. If you ordered anything you will need to purchase the item via the teamup store before collection. We do have some spares also so if you missed out, anything thats hung up on the rail is available. A reminder that next week is the Bank holiday so on Monday the 26th August the gym will be open from 9am to 12pm with a class at 10am only so be sure not to miss it....its gonna be a fun one. Programming is attached below; MONDAY Speed Squats (00X1) 4x8 @55-60% 1rm (Move the bar as fast…

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