CREW Fitness
Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from CREW Fitness, Gym/Physical Fitness Center, CREW Fitness, 44 Vulcan Road South, Norwich.
A man who for many, needs little introduction!
Weโre delighted to have Sam officially start coaching at CREW this week, initially Monday lunchtime + evening and Thursday evening ๐ underlining our commitment to quality coaching for members of all levels of ability!
Hereโs a few words from the man himself!
โ๐ ๐ข๐ฎ ๐ญ๐ฐ๐ฐ๐ฌ๐ช๐ฏ๐จ ๐ง๐ฐ๐ณ๐ธ๐ข๐ณ๐ฅ ๐ต๐ฐ ๐ฃ๐ฆ๐ช๐ฏ๐จ ๐ข ๐ฑ๐ข๐ณ๐ต ๐ฐ๐ง ๐๐๐๐ ๐๐ช๐ต๐ฏ๐ฆ๐ด๐ด, ๐ข๐ฏ๐ฅ ๐ฃ๐ณ๐ช๐ฏ๐จ๐ช๐ฏ๐จ ๐ต๐ฉ๐ฆ ๐ค๐ฐ๐ฎ๐ฃ๐ช๐ฏ๐ข๐ต๐ช๐ฐ๐ฏ ๐ฐ๐ง ๐ต๐ฉ๐ฆ โ๐๐ฉ๐ณ๐ฆ๐ฆ ๐โ๐ดโ ๐ต๐ฐ ๐ฅ๐ณ๐ช๐ท๐ฆ ๐ฑ๐ณ๐ฐ๐จ๐ณ๐ฆ๐ด๐ด ๐ข๐ฏ๐ฅ ๐ฑ๐ข๐ด๐ด๐ช๐ฐ๐ฏ ๐ง๐ฐ๐ณ ๐ง๐ช๐ต๐ฏ๐ฆ๐ด๐ด -๐๐ฐ๐ฏ๐ด๐ช๐ด๐ต๐ฆ๐ฏ๐ค๐บ, ๐๐ฐ๐ฎ๐ฎ๐ถ๐ฏ๐ช๐ต๐บ, ๐๐ฐ๐ฎ๐ฑ๐ฆ๐ต๐ช๐ต๐ช๐ฐ๐ฏ.
๐๐ช๐จ ๐ญ๐ฐ๐ท๐ฆ ๐ง๐ณ๐ฐ๐ฎ ๐๐ช๐จ ๐๐ฆ๐ฅโ
Sam draws from an enormous amount of coaching knowledge and experienceโฆ
๐น8 years CrossFit coaching
๐นCrossFit Level 1
๐นBritish Weightlifting Level 2
๐นFounder .training
Congratulations 2024 Teenage CrossFit Games Champion ๐ and Fittest Teen on Earth ๐
Many of our members at .fitness.official have been tracking RJโs progress throughout the 2024 season. RJโs a athlete and supplements his training with endurance programming.
It has been a real honour working with RJ for 3 years now, a truly inspirational young man who isnโt afraid to put in the hard yards, day in, day out, with a work ethic and a maturity to aspire to.
At CREW, we follow PRVN Affiliate and ERGWOD programming which is scalable from those new to fitness, all the way to the top of the game ๐!
Keep on grafting RJ, we canโt wait to see the impact you continue to make in the worldโs fittest sport ๐ช
CREW Summer Party!! ๐
The August Bank Holiday is approaching and weโd love to get everyone together for a few bevvies ๐ป!!
๐ฎ๐ฝ๐บ ๐ฆ๐๐ป๐ฑ๐ฎ๐ ๐ฎ๐ฑ๐๐ต ๐๐๐ด๐๐๐
๐๐๐๐ฉ @ ๐๐๐ ๐ฝ๐ก๐๐๐ ๐๐ค๐ง๐จ๐, ๐๐๐ง๐ก๐๐๐ข ๐๐ค๐๐
All members, friends of the gym and family welcome ๐
The entire CrossFit community will have felt the loss yesterday of one of the most vibrant personalities and competitors in the sport, Lazar ฤukiฤ. Our entire coaching staff and many members we have spoken to, were deeply saddened to learn of Lazarโs passing during event 1 of the CrossFit Games, and still coming to terms with it.
As a community, we would like to honour Lazar and pay tribute to him and his family. Our current plan is to hold a memorial WOD during next weekโs CREW Saturday on 17th August but we will also keep tabs on anything planned by CrossFit in the coming days. After this session, any proceeds from the coffee bar and further donations will be sent to a Go Fund Me page setup by our CrossFit Affiliate programmers
We have always said that what sets CREW and CrossFit apart is the 50:50 split between โfitnessโ and โcommunityโ. It is this aspect of community that you hope we never have to lean into but defines who we are. Please let us all embrace our community during this sad time and show your support for Lazarโs family during their time of need. And if any of you CREW members feel you would like to talk about how youโre feeling after this tragic loss, then please know that all of our coaches are here to support you whenever you need.
๐จ Itโs almost time for the CREW Fitness Throwdown!!
Weโre looking forward to welcoming you all in tomorrow!! Scroll through the above pics for all the important detailsโฆ
๐๏ธโโ๏ธ ๐ช๐ข๐ฅ๐๐ข๐จ๐ง๐ฆ
All email address provided upon registration have been sent the detailed breakdown of each workout and movement standards.
โฐ ๐ฆ๐๐๐๐๐จ๐๐
8:00 Doors Open
8:15 Registration
8:45 WOD 1 Brief
9:15 3-2-1 Go!!
15:15 Podium
๐ ๐ฃ๐๐ฅ๐๐๐ก๐
Please can everyone park at the car park 200m away on Concorde Road. See map above.
๐ฅ ๐๐ข๐ข๐ & ๐๐ฅ๐๐ก๐
will be on site for delicious and nutritious poke bowls! Plus our own coffee bar with hot, cold and iced beverages, including smoothies, Nocco and Barebell snacks.
๐ป๐ฆ๐ข๐๐๐๐
And donโt miss the after-party at The Brewery Tap from 6pm!!
Help local athlete .day_gooch ๐
A fundraiser has been created on behalf of Em Day to help fund her trip to the US this summer to take on some of the fittest women in the world in the 35-39 division.
Any donations deeply appreciated ๐
๐ ๐๐๐๐ ๐๐ ๐ฝ๐๐ ๐
https://gofund.me/53d890c1
Itโs inspiring to have such a high calibre athlete on our doorstep, training at and coaching our friends at ! Em Day finished an incredible 1st at the Quarter Finals stage of qualification and 3rd at Semi Finals. She even earned a spot and competed heroically at the open age European Semi Final!
Some of you might remember the show(!) Em Day put on with teammate , on their way to winning our very own CREW Fitness Throwdown in 2023. This was Em Dayโs comeback after a horror injury and complete knee reconstruction. Who knew this would be the start to the season sheโs just had ๐!!
Letโs keep this show on the road!
CrossFit ๐ค Community
๐ In House Comp Results
What an amazing event and turn-out last Saturday with 16 teams of 4 throwing down ๐
A huge thank you to the team for collaborating on this event and competing alongside us ๐ All your hard work made for the best day for all involved!!
To our members, the feedback from Blakely has been packed full of compliments and admiration for the community weโve built!! We are far more than โjust a gymโ and we thank you again for all your natural kindness and community spirit ๐ซถ!
Congratulations to all who took part with a very special mention to Gracie who at only 13yo stepped in at the last moment and only went and won it๐ฅ๐คฏ!! 2 very proud parents in and
๐ฅ Gracie
๐ฅ
๐ฅ
Plenty more pics and content from this event to follow โบ๏ธ
๐ธ
๐จ CrossFit Kids @ CREW Fitness!
Starting Friday 26th April 4:45pm
4+ year olds welcome!!
Fun and fitness in a safe environment. Let your children grow up with a solid base of functional fitness, all whilst developing socially within a class environment.
Class offering will initially be 1 session per week, Friday @ 4:45pm, alongside the main CrossFit class at the same time, allowing parents to train whilst your children do!
As the class grows and depending upon the age range and number of athletes present, weโll look to add a further class(es) and a divide of age ranges.
Coach will be leading the sessions having completed his CrossFit Kids qualification and of course is Enhanced DBS checked.
To sign-up your child, head over to the memberships page of our website www.crew.fitness/memberships (link in bio) and purchase the CrossFit Kids membership package. Subsequent months charged 26th May or 1 month from sign-up.
CREW Fitness x Blakely
Saturday 11th May
Mixed Teams of Four
In House Competition
๐๐๐ ๐๐ง๐๐ spaces left!!
Sign-up on the StreamFit app ๐ง๐ข๐๐๐ฌ!!
Every participant receives ๐๐ฅ๐๐:
๐Clothing from
๐ฅFood from
๐ฅคDrinks
Members, if you havenโt already, get signed up for our next In House Competition in partnership with Blakely! The Blakely Team will be mixing in with CREW members across multiple workouts in a broad test of fitness and fun!!
Everyone participating will receive a free Blakely tee and ladies will get a free pair of Blakely leggings too!!
๐ธ
๐ Thereโs a lot more to CREW than meets the eye!!
This ๐ฆ๐ฎ๐๐๐ฟ๐ฑ๐ฎ๐ ๐ฏ๐ฌ๐๐ต ๐ ๐ฎ๐ฟ๐ฐ๐ต
Meet all of our supporting services!
๐โโ๏ธ .sportsmassage
๐ฅ .fitness.official Nutrition
๐ Aesthetics
๐
Nails & Lashes
๐ซฆ Beauty Treatments
Mini treatments, free consultations, snacks and drinks for all in attendance!!
๐ฆ๐ฐ๐ต๐ฒ๐ฑ๐๐น๐ฒ:
9:00-10:30 Informal 1-2-1โs
*10:30-11:00 Brief presentations*
11:00-11:30 Further informal 1-2-1โs
๐ Huge congratulations and thank you to all our members who participated in the 2024 CrossFit Open.
Itโs been a week since the dust settled and countless members walked away with heads held high and a powerful benchmark in hand ๐
Weโre really proud of this CREW for representing everything that the Open stands for. The sense of community, drive to discover new limits and endless support, made this the best Open experience weโve ever witnessed by a mile!!
Youโve had a little time to reflect on those performances, strengths that shone through, skills youโve unlocked and to identify those aspects of fitness you wish to improve upon across the next year.
To all our members, we encourage you to drop us a message and book in a chat if youโd like to discuss anything! The Open is an amazing benchmark and experience but itโs impossible for everyoneโs afterthought to be a positive one. Or you might just like to discuss goals, perceived weaknesses and how to address them.
Weโve taken a collective breath and in the back of our minds, already pumped to go one better next year!!
The real work starts now ๐
๐จ REGISTER TODAY AT 9AM
Join us for the Run Norwich 10k!!
Sunday 8th September
Link in bio!!
Tickets guaranteed to sell out quick and we wanna get a big CREW together to represent ๐
CREW Run Club will have you prepared for big day ๐โโ๏ธ๐๐โโ๏ธ
๐งCREW Mobility!
Another NEW class starting next
๐ช๐ฒ๐ฑ๐ป๐ฒ๐๐ฑ๐ฎ๐ ๐ณ:๐ญ๐ฑ๐ฝ๐บ
This class is perfect for increasing your range of movement and also recovery, at that point in the week when your body could use it!
๐นIncrease range of movement
๐นImprove stability
๐นUnlock new CrossFit movements
๐นIncrease positional strength
๐นAllow your body to recover
Members, book on now via the StreamFit app ๐
๐โโ๏ธ๐๐๐ฅ๐๐ช ๐ฅ๐๐ป is here!!
Join us ๐ด๐ฎ๐บ ๐ฆ๐๐ป๐ฑ๐ฎ๐โ๐ for CREW Run club.
Weโre boosting aerobic capacity outside of the gym, with ๐๐๐ levels of ability catered to ๐ซต
We warm-up together, understand running style and breath-work and hit our target stimulus with our workout of the day. Building volume and speed, all bases are covered ๐
We aim to introduce a 2nd session (midweek evening) during those lighter months too โ๏ธ
Increase yourโฆ
โ
Aerobic base
โ
Speed endurance
โ
Strength endurance
โ
Lactic tolerance
โ
Speed
โ
VO2 Max
โ
Technique
All in a one fun community-centric, instructor led class.
What you waiting for?
๐๐ผ๐ผ๐ธ ๐ผ๐ป ๐๐ผ๐ฑ๐ฎ๐!
๐๐ฅ๐๐ช ๐
๐๐ข๐ช๐ข๐
๐งโโ๏ธ๐ง Mobility for many is a limiting factor to unlocking our potential! The ability to adopt stronger functional positions can unlock new movements, bigger weights and feel healthier in your own body!!
This is why CREW has partnered with the go-to app for mobility in CrossFit.
ย
Benefits youโll receive:ย
๐นExclusive pricing (see below)!ย
๐นPre and post workout mobility protocols directly linked to our CrossFit programming provided by to further individualise your training.ย
๐นPersonalised mobility test/score to quantify your range of movement and receive stretch flows tailored to your individual needs.ย
๐นYour coaches have visibility of your mobility score for even deeper understanding of your needs and progression.ย
ย
All you need to do to benefit is:ย
๐นDownload the GOWOD app (enjoy a 14 day free trial before you commit).ย
๐นSelect โ๐ข๐ก๐ ๐๐ฅ๐๐ช ๐๐ฅ๐ข๐ฆ๐ฆ๐๐๐งโ as your affiliate during the sign-up process.ย
๐นCREW will send you a link for your exclusive discount!
ย
๐จ๐ฃ ๐ง๐ข ๐ฏ๐ฏ% ๐ข๐๐!!
โก๏ธAnnual Plan ยฃ60.29ย (usually ยฃ89.99)
(25% ๐ค๐ถ๐ณ๐ณ๐ฆ๐ฏ๐ต ๐๐๐๐๐ ๐ฑ๐ณ๐ฐ๐ฎ๐ฐ + 10% ๐๐๐๐ ๐ฅ๐ช๐ด๐ค๐ฐ๐ถ๐ฏ๐ต)
โก๏ธMonthly Plan ยฃ6.74ย (usually ยฃ7.49)ย
(10% ๐๐๐๐ ๐ฅ๐ช๐ด๐ค๐ฐ๐ถ๐ฏ๐ต)
ย
Weโll send a link to all current members signed up to GOWOD, that have highlighted One Crew CrossFit as their affiliate.
Please get in touch with the CREW Fitness team if you have any questions!
๐น This Sunday 3rd December, both classes will be running a memorial WOD for Rory Mahood, son to Tom and Holly, owners of Gain Fitness.
We were deeply saddened by their loss and many of us know them personally and share fond memories. Coming together in times like these is what makes a CrossFit community what it is. So we hope as many of you as possible are able to show your support by throwing down with us this Sunday ๐ซถ
If you would like to donate to โRoryโs Hopeโ in support of Sudden Infant Death Syndrome, please head over to our link in bio.
Wishing all of our members a great weekend at Hyrox London!!
Youโve all trained so hard for so long during our Hyrox training cycle, which has over-prepared you for every challenge youโll face ๐ช
Time to do yourselves proud ๐ We believe in you ๐ซต
โ๏ธ Scalingย Workouts: Finding ๐ฌ๐ข๐จ๐ฅ Level!
ย
We've all been there โ looking at a WOD that seems intimidating & wondering how to modify it to suit our abilities ๐. The beauty of CrossFit lies in its inclusivity, and that's whereย scalingย comes into play!
ย
๐ช๐ต๐ฎ๐ ๐ถ๐ ๐ฆ๐ฐ๐ฎ๐น๐ถ๐ป๐ด?
It's about adapting the workout to ๐ฌ๐ข๐จ๐ฅ current level of ability, to get the best out of each session while staying safe and pushing your boundaries.
With effective scaling, whether youโre a world champion or at the beginning of your fitness journey, we should all feel the same level of challenge and stimulus at the end of a workout. Thatโs part of what brings us together as a community ๐ค
ย
At CREW Fitness, we donโt just set a prescribed (often referred to as Rx) number of reps or weight, but also set Level 1 & 2 options. This ensures you can easily select the appropriate level for you, that not only keeps you moving well and safely, but also pushes you to progress.
ย
On the other hand, if youโve been at the Rx level for some time, maybe try our Competitor Level for that extra push ๐
ย
How to makeย scalingย work for you:
ย
1๏ธโฃ ๐ฆ๐๐ฎ๐ฟ๐ ๐ฏ๐ ๐น๐ผ๐ผ๐ธ๐ป๐ด ๐ฎ๐ ๐๐ต๐ฒ ๐ฅ๐
If you've got the skills and fitness, go for it!
2๏ธโฃ ๐ฆ๐ฐ๐ฎ๐น๐ฒ ๐๐ผ๐๐ป
Scalingย doesn't mean you're weak; it means you're smart! If Rx feels too much right now, look at Level 1 & 2. Reduce weights, reps, or modify movements to suit your current fitness level. Safety and form are top priorities!
3๏ธโฃ ๐๐ฒ๐๐ฒ๐น ๐จ๐ฝ
Want to kick it up a notch? If you typically complete workouts at Level 1 or 2 and feeling confident there, consider picking one movement to try the next level up. This could be e.g. a slightly heavier dumbbell weight.
4๏ธโฃ ๐๐ถ๐๐๐ฒ๐ป ๐๐ผ ๐๐ผ๐๐ฟ ๐๐ผ๐ฎ๐ฐ๐ต
Theyโre there to guide you. Don't hesitate to ask for their expert advice on how to scale effectively.
5๏ธโฃ ๐๐ผ๐ฐ๐๐ ๐ผ๐ป ๐๐ต๐ฒ ๐๐ผ๐๐ฟ๐ป๐ฒ๐
Remember, CrossFit is about continuous improvement.ย Scalingย is a strategic move to progress at your pace.
Scalingย isn't one-size-fits-all. It's about finding the sweet spot for your fitness journey. Whether you're a newbie or a seasoned athlete, embraceย scalingย and make each session ๐ฌ๐ข๐จ๐ฅ๐ฆ!
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CREW Fitness, 44 Vulcan Road South
Norwich
NR66AF
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