CrossFit RBR

🔵 M I X E D 4 C O M P 🔵

The countdown is on!! Two weeks till the big day! 😜

If you haven’t already signed up, you’ve got one more day before registration closes, check out the link below to get booked on 👇🏽👇🏽

https://competitioncorner.net/events/10778?fbclid=PAAaYvxg3h9LVeYJRL46hKfAlNs91WuW_dFXUiF8yrLHxowK959W6Tg54KzXE_aem_AU7YP14Tb-5-4uPAh07eArhjW-cBCIBFEsyMg-UyIQmdmGPhpITx48ANDkd4UZgB8EU

Are we excited!!!!😜

🔵 T E A M W O D S A T U R D A Y S 🔵

Team of 4 WOD
AMRAP 25 minutes

5 rope climbs or 25 pull ups
20 cal AAB & ski
40 synchro back squats 61/43kg

Every 5 minutes 15 synchro team down ups

🔵 O C T O B E R O F F E R 🔵

Are you looking to change up your training routine?? If so, we’ve got you sorted with our October offer!

Get your first month membership for half price, this is our ‘Unlimited’ membership, which includes Weightlifting, CrossFit, Hyrox, Gymnastics & Open Gym.

For more information, tap the below👇🏽👇🏽

https://www.crossfitrbr.co.uk/membership

🔵 W O R K O U T 4 🔵
Tonight we dine in hell 😜

Time cap 15 minutes
Any pair for this workout & can be swapped out at any time.

For the workout to start 2 barbells must be held off the floor. One in the front rack position & one in the deadlift position. Once bars are off the floor, pair 1 may commencing the 100 box jump overs.

For both category’s you may step up and down off the box! 20” scaled & 24” for intermediate, there will be no difference for male & female.

Knee raises & banded pull ups will be accepted in scaled.

Once again you may swap pairs at any time, just remember to keep the 2 barbells off the floor!

2 athletes can work through the reps, while the other 2 athletes are holding the barbell off the floor.

Any questions, please let us know! 🤟🏽

🔵 W O R K O U T 3 🔵
Nothing But A Peanut 🥜

Can you hold on for the complex 👀

Any questions send us a message!

Remember couple spaces now remaining, get your team & book on 👇🏽👇🏽👇🏽

https://competitioncorner.net/events/10778/details

🔵 W O R K O U T 2 🔵
‘How High Can You Go’

9 Minute AMRAP
Male/Female Pairing

Each round will involve of a buy in of 20 Double Under (intermediate category) or 20 Single Unders (scaled category)

Once buy in has been complete, you will then move onto synchro sn**ch & clean in your pairing!

Weight will be the same for male & female 😜

Any questions message us & let us know 🤟🏽

Remember we still have a couple of spaces left, link below to get booked on!!! 👇🏽👇🏽

https://competitioncorner.net/events/10778/details

**ch

🔵W O R K O U T 1 🔵

Full Throttle!
Two score workout
Max burpees & max row calories
Male & female pairing!

Standard will be the same for Intermediate & Scaled 🤟🏽

We still have a couple of spots left, so grab your friends & get your space now!!!!

https://competitioncorner.net/events/10778/details

Any questions about workout 1, send us a message 😜

Good luck to our two coaches & members competing at today 🤟🏽🤟🏽🤟🏽

🔵S A V E T H E D A T E 🔵

Our last competition for 2023, grab your friends & get booked on!!!

There’s no better feeling than hitting a PB on the comp floor with your buddies 😜

Don’t worry we’ve got your covered for your comp pics, .sportography is back capturing the good times, plus a few cheeky pics of you being in a hole 😏

Can’t be forgetting , bringing the bangerzzz for them PBs 🏋🏾‍♀️🏋🏾‍♀️

Also we’re keeping you going throughout the day with , they’ll be providing protein smoothie bowls for those gains 💪🏽💪🏽

We will see you there! Link in the bio to get booked on ☝🏾☝🏾

Any questions send us a message 🤙🏽

Who doesn’t like a cheeky offer! 😜
Schools are back open again, the perfect chance to come & try something new with our TRY THREE FOR FREE and then receive 50% off your first month membership!

Click the link below & join us tomorrow in our Team WOD 🤟🏽🤟🏽

https://www.crossfitrbr.co.uk/membership

🔵 Not long till the Mixed 4’s comp 🔵

You know we like a max lift workout!! Comment on what you’d like to see 👀👀

Remember Saturday 7th October, scaled/intermediate category! Perfect opportunity to push yourself or if it’s your first competition 🤟🏽

Who’s ready for a big Bank Hol session to start the week 🤟🏽

Classes back to normal on Tuesday 😜

What a pleasure to have jump in our Saturday Team WOD!

It doesn’t matter what your fitness ability is, we all start somewhere, so start now! 😜

A few words from experience with us ‘it’s fun, I’ll 100% do it again. Great atmosphere, amazing community’

Grab your favourite workout pals & get signed up!

4 workouts plus a final 😜

Intermediate Standards
Dumbbell 15/22.5kg
Deadlift 60/90kg
Clean&Jerk 40/60kg
Sn**ch 30/40kg
Wall Ball 6/9kg
Kettlebell 16/24kg

Gymnastics
Double Unders (Single Unders 2:1 ratio)
Chest to Bar/ Pull Ups
HSPU (Abmat for males, Abmat plus 20kg plate for females)
Toes To Bar (Leg Raises 2:1 ratio)
Box Jumps 20/24”

Scaled Standards
Deadlift 50/70kg
Clean&Jerk 30/50kg
Sn**ch 20/30kg
Wall Ball 3/6kg
Kettlebell 12/16kg

Gymnastics
Single Unders
Push Up/Knee Push Ups
Banded Pull Ups purple/green band (bands must be used
Knee Raises
Box Step Ups 20/24”

Link in the bio, you know what to do 🤟🏽🤟🏽

Any questions hit us up with a message 😜

Change somebody’s life today 😊

Would you like to start CrossFit but have no idea where to start??

Whether it’s to improve weightlifting, gymnastics or endurance, you’re in the right place 🤟🏽Come & start your CrossFit Journey with us!

Exclusive to non-member only! 😜

We are launching our 4 weeks foundation course covering all the basics you will need to kick start your journey while having the best time 😍

EVERYDAY FRIDAY 18:45-19:45.

This course is FREE throughout the summer period, this would normally be £99!! So hurry & grab your spot before it’s too late! 🏃‍♂️

Simply sign up through our website and book your FOUNDATION sessions. Remember, limited spaces to allow our coaches to give you the attention and experience you need to hit the ground running into our day to day classes.

Follow the link below to book the sessions, if you have any problems, send us a message 🥰


https://goteamup.com/p/3767193-crossfit-rbr/memberships/

**ch

Good luck to our members & coaches over the next two days who are competing at in the Trinity War comp! 🤟🏽🤟🏽

TEAMWORK MAKES THE DREAM WORK

MIXED 4S OCT 7TH (LINK IN BIO)

THE TEAM IS WORKING HARD IN THE BACKGROUND GETTING EVERYTHING PUT TOGETHER TO PROVODE YOU, OUR COMMUNITY WITH THE BEST EXPERIENCE POSSIBLE.

GRAB THE SQUAD AND GET SIGNED UP TO THE FUN.

PLUS ANYONE LOOKING TO TRY CROSSFIT LET US INTRODUCE YOU FOR FREE. BOOK NOW VIA www.crossfitrbr.co.uk/TRY3FORFREE

KICK START YOUR FITNESS JOURNEY

TRY FOR FREE!!!!!!!!!!!

www.crossfitrbr.co.uk/TRY3FORFREE

MIXED 4s

October 7th

4 workouts PLUS final

Scaled and Intermediate Categories

Link in Bio

LETS GO!!!!!

EACH AND EVERY WORKOUT SCALED TO YOUR INDIVIDUAL NEEDS TO MAKE SURE EVERYONE IS GETTING THE BEST EXPERIENCE POSSIBLE.

DONT TAKE MY WORD FOR IT.

BOOK NOW AND TRY FOR FREE

www.crossfitrbr.co.uk/TRY3FORFREE

DM if you have any questions. We are here to help you achieve your fitness goals

Another week! Another opportunity to have some fitness fun at RBR.

Our coaches are ready to deliver the next lot of highest quality programming provided by .

Want to try CrossFit? We can answer any and all your questions. DM us now! We are here to help you get started and provide you with the biggest and best CrossFit facility in the Warrington area to begin or continue your journey.

Ready to get started?

www.crossfitrbr.co.uk/TRY3FORFREE

THE BEST WE CAN OFFER IS EVERYTHING

Our Flagship membership, not only gives you access to all our coached classes. BUT also FULL use of our facility during our open hours to get in those extra gains! If we are open YOU can train.

Why not give us a try for FREE

www.crossfitrbr.co.uk/TRY3FORFREE

DM us with any questions and we will see you soon

Like Fitness? Like Smiling? Like FREE?

What you waiting for? Come and join people in your area, getting fit, and having lots of fun doing it!

www.crossfitrbr.co.uk/TRY3FORFREE

🚨🚨 FREE ENTRY 🚨🚨

REGISTER FOR OUR MiXED 4S COMP BEFORE 8PM FRIDAY TO BE ENTERED INTO OUR DRAW TO WIN A FULL REFUND FOR YOUR TEAM 🔥

CALL THE SQUAD
CLICK THE LINK
CROSS YOUR FINGERS
LETS GOOOO

The draw will be made live via Instagram after our registration closing date 24/09/23

Good Luck to all

Scaled to all abilities. Every workout is individually tailored to each athlete within our class settings. With specific skill sections to each class, you will progress through each movement and learn the fundamentals of how to move well and get the most out of your RBR experience.

Come and see all the fun we are having getting fit.

Book Now

www.crossfitrbr.co.uk/TRY3FORFREE

🚨🚨 BREAKING NEWS🚨🚨

THIS WEEK, NEXT WEEK AND EVERY WEEK. RBR MEMBERS WILL BE HAVING LOTS OF FUN GETTING FIT AND HEALTHY

Try of services for FREEEEEEEEEEEEE

Book Now via www.crossfitrbr.co.uk/TRY3FORFREE

WHO WANTS TO TRY CROSSFIT FOR FREE???? "ILL START MONDAY" WELL LETS GO!

www.crossfitrbr.co.uk TRY 3 FOR FREE

WHAT YOU WAITING FOR?

🚨🚨 COMPETITION TIME 🚨🚨

FREE MIXED 4S TEAM ENTRY

For all our mixed 4s teams, this one is for you!

Any team that signs up to our mixed 4s in the next 7 days will be entered into a prize draw to get a full refund for your entry fee 🔥🔥🔥

This also includes anyone who has already signed up!

So message the squad and hit the link in our bio to register now!

Competition closes next Friday at 8pm!!!! With the draw taking place after registration closes on the Sept 24th

Good Luck and may the odds ever be in your favour 😎

WOD 4 - Triple Trouble

An ascending ladder of pull up, thrusters and synchro bar facing burpees!

Working in Pairs YGIG ascending through the ladder e.g pair 1 completes round of 3, pair 2 completes round of 6, then back to pair 1 etc

Movements can be completed however you wish within the pair but both athletes will perform the burpees synchro. Burpees will be over the same bar and both athletes must start on the same side…starting on opposite sides will result in a no rep. Synchro point will be chest and thighs on floor. You can jump/step/camo roll or however you like to get over the bar.

Scaled: Green banded pull ups (bands MUST be used)
Thruster: 25kg

RX Female: Pull Ups (can scale to purple band but will be double the reps)
Thruster: 35kg

RX Male: Pull Ups (can scale to black band but will be double the reps)
Thruster: 45kg

Any questions please DM and a member of the team will get back to you.

Happy Birthday Jack Shinks. Hope you’ve had a great day 🎂🎂🎂

Who’s already missing the comp buzz and is ready for the next one?! Now you’ve all relived the joy and gains with the photo gallery from the brilliant .sportography we thought there was no better to announce our next competition 👀👀👀

🔵 Same S*x 4’s
🔵 Saturday May 6th
🔵 Early bird pricing on offer until 10/03/23 20:00

Categories:

We will have a scaled female, RX Male/RX female and an RX+ male. Swipe to view the standards! For those on the fence, why not give yourselves a little push and challenge yourselves in the RX category! We’ve provided some scaling options for the RX gymnastics movements over in Competition Corner.

Any questions please DM and a member of the team will get back to you 🏋️‍♀️

WOD 4- "All They Want Is Sax"

SPONSORED BY- "IAM JoeReeve" Live International Saxophonist, Joe performs for all occasions including weddings, private parties, and public events in bars, nightclubs, and also corporate events. You can find more about Joe on his website: www.iamjoereeve.co.uk

DETAILS:
YGIG ROUNDS
FEMALE BOX HEIGHT 20"
MALE BOX HEIGHT 24" (BOX HEIGHT MUST BE CHANGED BY ATHLETE)
1 FEMALE PLATE (INTERMEDIATE 10KG, SCALED 5KG)
1 MALE PLATE (INTERMEDIATE 20KG, SCALED 10KG)

Athletes start under the rig. On 3...2...1...Go two athletes will sprint to the plate hold area. Upon both plates being locked out over head athlete 1 will complete their round of 3,6,9. Teams will have a 15 minute window to complete 16 rounds. Athletes must continue in the order they start until all 16 rounds is complete. Work can only be done while both plates are overhead locked out. Team mate not holding a plate can assist in getting in and out of bands if needed. Scaled athletes may perform step overs.

If any intermediate athlete needs to scale the gymnastics the substitutes will be:
- 6 pull ups with a black band (m)/purple band (f)
- 12 leg raises (feet above hips)

Any questions please DM and a member of the team will get back to you.

WOD 3 "Synchro MINI devils"

SPONSORED BY - "DC MINIs EYFC"

Football Sessions for toddlers, ages 18 months to 5 years. We specialise in early years development through football.

Our sessions are planned to focus on developing the children both socially and physically. While allowing them to learn amongst all the fun. We will do this by following the early years framework (EYFS).

DETAILS:
2 pairs M/F, M/F
PAIR 1- 1 Female Dumbbell + 1 Male Kettlebell
PAIR 2- 1 Male Dumbbell + 1 Female Kettlebell

Athletes will start with all team members under the rig. On 3...2...1 GO all team members will sprint to the rower. Pair 1 will start their 3 minute window with a 500m sprint row. This will be split as 300m for male athlete 200m for female athlete. Either athlete can go first. On completion of 500m they will move to their DB and KB where they will complete as many synchro devil press as possible in the remaining time. Rep starts with chest and thighs on the floor and finishes with dumbbell and kettlebell locked out over head (synchro point is overhead and reps must be completed with single arm but don't have to alternate. Bottom of the kettlebell must be facing the ceiling) Pair 2 can be ready on the rower for their AMRAP. At the 3 minute mark Pair 2 will commence their row in the same fashion and upon completion will move to there dumbbell and kettlebell. At the 6 minute mark all 4 athletes will enter the kettlebell and dumbbell area and perform as many synchro swings as possible (reps will start from the hang position and complete with all athletes equipment locked out overhead. Two hands can be used for perform reps)

Score is total devil press plus total swings.

Any questions please DM and a member of the team will get back to you.

WOD 2 "Clean Your Sn**ch"

SPONSORED BY "Wrap Logic" Wrap Logic specialise in Architectural resurfacing, both domestic & commercial. Using the unique 3000+ range of high quality textured vinyls to wrap many items from doors, desks, walls & elevators to kitchen cupboards and worktops. 

Alongside this we offer a full range of printing & signage solutions including vehicle branding and business support

Instagram/Facebook/Twitter:

Website: www.wraplogic.uk (in process)

DETAILS:-
12 minute window
2 Pairs M/M, F/F
1 male bar (clips must be used for Rep to count)
1 female bar (clips must be used for rep to count)

Athletes will start under the rig, 3...2...1...GO athletes will advance to bar. Pair 1 will commence MAX reps in their 2 minute window in YGIG while Pair 2 wait by their bar. On the 2 minute mark Pair 2 will commence MAX reps in their 2 minute window in YGIG. During the max reps section YOU can choose the weight on the bar but it must be the same for both members of the pair. At 4 mins Pair 1 will hit a MAX lift each. Both lifts must be completed before the window closes. At the 8 minute mark Pair 2 will hit a MAX lift each. Both lifts must be completed before the window closes (this is to keep to timings) Athletes MUST reset platform upon window closing.

Score will be reps x load for the max reps section (e.g if between your pair you lift 50 kgs 10 times score will be 500kg) PLUS max lifts.

Any questions please DM and a member of the team will get back to you.

WOD 1 "Balls To It"

SPONSORED BY "Latchford Village Windows LTD" Your local, family run Window & Door company.

Details:
- 2 pairs of M/F
- 1 DBALL (Scaled 20kg, Intermediate 30kg)
- Box Height 24"
Change every 10 reps (split evenly in pair)
Barbell Deadlift Hold (Scaled 50/35, Intermediate 60/45)

Athletes will start under the rig. 3...2...1...GO - Pair 1 will sprint to barbells and start their DL hold. At the point of full extension Pair 2 starts dball over box (dball must hit the floor but doesn't have to touch the box). On completion of 10 reps pairs will switch. Pair 2 will commence their deadlift hold while Pair 1 completes their reps. Repeat process until 100 reps. All 4 athletes will then perform 80 sync squats passing the dball every 5 reps in YGIG. Once you hit 80 reps Pair 1 will begin the deadlift hold while Pair 2 starts your 60 burpee dball deadlifts (chest and thighs on the floor, stand to full extension with dball in hands. Pairs will change every 10 reps with reps split evenly within Pair. 40 dball over shoulder to finish performed as pairs whilst the non-working pair holds the deadlift. (Rep starts and ends on the floor with full extension as ball passes over shoulder) Pairs will change every 10 reps with work split evenly within Pair.

Score will be time of completion or total number of reps completed in time if total work not completed.

Any questions please DM and a member of the team will get back to you.

One week to go until our RBR Mixed Fours comp and we hope you’re all getting excited for the big day 🥳🥳🥳

Athlete Information - keep an eye on your e-mails tomorrow PM as we’ll be releasing all of the information you need for the day.

Workouts - the bit we know you’re all waiting for! We’ll begin to release the workouts from Monday via our socials so keep your eyes peeled 👀 👀👀

Any questions please DM and a member of the team will get back to you.

Merry Christmas from Team RBR. We hope everyone has the most wonderful day 🎄🎄🎄

We are super excited that will be joining us Sunday 4th December and putting us through our paces with the PFT.

The PFT is a great "Taste of HYROX" as it is broadly accessible and includes many of the key HYROX movements.

If you’re interested in trying something new or are in training for an upcoming Hyrox event then now is the time to get involved 🏃🏻‍♂️

Please DM the team for more information or how to get involved.