FIT

Phil Oliver : 07866 634898

phil@crossfitwyreforest.com

“HOW HARD

CAN IT BE”

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What is crossfit?

CrossFit is the principal strength and conditioning program for many police academies, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month away from professional fights. We scale load and intensity; we don’t change programs. Thousands of athletes worldwide have followed our workouts daily and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

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🏆 UPDATE 🏆 excellent results from the weekend comps. Emma had a great weekend at Raising the bar 🙌🏻 in Emma’s words “despite getting 72.5kg 3RM Front Squat which had to be cleaned to rack (pb hang squat clean), and a pb 300m row 1.00.9, there were stronger and faster athletes
I did my best and am happy with my performances, 6th place in the final out of 16 starters and alot of positives including several comments about my form/ movement standards being ACE - thanks to all the coaches and Definately feel like the new program is working Phil Oliver”😁 outstanding work as always from Emma ⭐️ Teen member Libby placed 13th out of 20 girls in her first major pentathlon comp representing the school. She won her hurdles heat with a PB, gained a shot putt PB, ran an amazing 800m which isn’t her usual event. No PB’s in the high jump or long jump but by that point her legs had stopped working!! Both Libby and Emma should be really happy with their results 👏🏻
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Also this weekend, we wish CrossFit kids teens member Libby best of luck! She’s competing at 100m and Long jump for the schools district champs today and on Sunday she travels to Nottingham for the H&W schools regional pentathlon finals. Libby placed 3rd out of 37 girls at county level to qualify for the finals. Good luck 🙌🏻

#howhardcanitbe
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One of our amazing athletes, Emma Hornby is competing this weekend at ‘raising the bar’ in Manchester. It is the only competition of its kind in Europe aimed specifically at athletes aged 40 and over. You can follow her progress on their website all weekend. Emma is in W45-49 category. The WODs have just been released -
Workout 1

7 minute Amrap
15.1 ish
• 15 T2b
• 10 Deadlift
• 5 snatches

• Score number of reps completed
Weights Kg
Age 40-54 = 52.5/35
Age 55+ = 40/25

Workout 2
• Grace – 30 GTOH
Cut Off 4 Minutes
• Score for time or reps completed, 1 sec penalty for each rep not completed
Weights Kg
Age 40-44 - 42.5/60
Age 45-49 - 42.5/60
Age 50-54 – 35/50
Age 55-59 – 30/45
Age 60+ - 25/40 Raising the Bar 2019

Workout 3
In 7 minutes
• Buy in - 60 secs accumulated hand stand hold against wall (Scale to plank, no penalty 55+)
21/15/9
• Pull ups
• Box Jumps. (No penalty scale to step ups for 50+ athletes)

• Score for time or reps completed, 1 sec penalty for each rep not completed
Box Jump heights
40 to 49 – 20”/24”
50+ 20”

We wish Emma the very best of luck 🏋🏼‍♂️💪🏻 #crossfitcomp #crossfitcompetitor #raisingthebar #raisingthebarmasters
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Testimonials

“I actually choose to get up at 5:30am to do Crossfit at Crossfit Wyre Forest and have been a member now for around 8 years. That’s how good it is! Great coaching and a fab community always ready to celebrate your achievements with a chalky high five or sweaty bear hug. Wouldn’t train anywhere else”

Sally Wright

Love training here! The coaches are great and everyone is very supportive. It’s a great place to challenge yourself whilst still having fun!”

Eliza Bradley

TRAIN

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CrossFit Journal: The Performance-Based Lifestyle Resource

crossfit wyre forest

Unit 2D/E, Bewdley Business Park,

Long Bank, Bewdley, Worcs, DY12 2TZ

07866 634898

phil@crossfitwyreforest.com

Gym H0urs

Monday-Friday : 6am – 9pm

Saturday : 9.30 – 10.30am 

Sunday : 9.30 – 10.30pm