News & WOD

Weekly Bulletin / Programming- Comp in 2 weeks!!!

Sunday 15th March 2020

Good morning all, just two weeks until the gym comp but there aren't many signed up. I am going to release the workouts this week. Wod 1 will be released on Monday, Wod 2 on Wednesday, Wod 3 on Friday and then the final will be announced on the day. You will then have plenty of time to practice and hopefully we'll get a few more sign up. Its not going to be a long day, it just a bit of fun so click HERE and get yourself signed up. CROSSFIT PROGRAMMING; Monday Tempo Back Squats @30X1 4-4-4-4-4 (rpe 7/8) 5 Sets; 45s Max Cal Row 45s Max Burpees Rest 90s (Score is total reps each set) Notes; Aiming to finish heavier than last…

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Weekly Bulletin / Programming- Bring a Friend Day

Sunday 8th March 2020

Saturday 4th April at 9:00am I will be running a community wod at the gym where you can bring a friend down to join in FREE of charge and they will be your partner for the workout. It wont be anything overly technical but will be a tough workout so if you have any friends or family that are keen then please let them know to save the date and get tagging in the post I did earlier in the week. Just to keep you in the loop, all the rowers and cardio equipment is being serviced / repaired on Monday so they are most likely going to be out of action for the day. I appreciate…

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Weekly Bulletin / Programming- Comp Registration Open!

Sunday 1st March 2020

Good morning GB'ers, you may have seen my post earlier in the week about the comp. Registration is now open, use the link below to sign up on teamup (this will not come out of your class allowance) and I will be drawing the pairs on the day. As previously mentioned this is for ALL ABILITIES so if you want a morning of training then get involved. There will be three workouts and a final for the top 3 teams (the final will be slightly more technical). I will be releasing all the workouts the week before but be assure you wont see anything we haven't done in class so please don't be worried about signing…

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Weekly Bulletin / Programming

Sunday 23rd February 2020

Good morning all, I hope you are all enjoying the weekend. Just a reminder that the comp is 5 weeks away (28th March) and I can confirm it will remain a pairs comp with the pairs being decided on the day. This is something that everyone can get involved in, there will be nothing technical or heavy in it (unless you make the final) but for the most it will be three workouts testing all the different elements of what we do daily and then the top 3 teams will go into a final. It will start at 9am and the plan is to be done by 1pm but I will confirm all the details a little…

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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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