CREW Fitness

A man who for many, needs little introduction!

We’re delighted to have Sam officially start coaching at CREW this week, initially Monday lunchtime + evening and Thursday evening 🙌 underlining our commitment to quality coaching for members of all levels of ability!

Here’s a few words from the man himself!

“𝘐 𝘢𝘮 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳𝘸𝘢𝘳𝘥 𝘵𝘰 𝘣𝘦𝘪𝘯𝘨 𝘢 𝘱𝘢𝘳𝘵 𝘰𝘧 𝘊𝘙𝘌𝘞 𝘍𝘪𝘵𝘯𝘦𝘴𝘴, 𝘢𝘯𝘥 𝘣𝘳𝘪𝘯𝘨𝘪𝘯𝘨 𝘵𝘩𝘦 𝘤𝘰𝘮𝘣𝘪𝘯𝘢𝘵𝘪𝘰𝘯 𝘰𝘧 𝘵𝘩𝘦 ’𝘛𝘩𝘳𝘦𝘦 𝘊’𝘴’ 𝘵𝘰 𝘥𝘳𝘪𝘷𝘦 𝘱𝘳𝘰𝘨𝘳𝘦𝘴𝘴 𝘢𝘯𝘥 𝘱𝘢𝘴𝘴𝘪𝘰𝘯 𝘧𝘰𝘳 𝘧𝘪𝘵𝘯𝘦𝘴𝘴 -𝘊𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘤𝘺, 𝘊𝘰𝘮𝘮𝘶𝘯𝘪𝘵𝘺, 𝘊𝘰𝘮𝘱𝘦𝘵𝘪𝘵𝘪𝘰𝘯.

𝘉𝘪𝘨 𝘭𝘰𝘷𝘦 𝘧𝘳𝘰𝘮 𝘉𝘪𝘨 𝘙𝘦𝘥“

Sam draws from an enormous amount of coaching knowledge and experience…

🔹8 years CrossFit coaching
🔹CrossFit Level 1
🔹British Weightlifting Level 2
🔹Founder .training

Congratulations 2024 Teenage CrossFit Games Champion 🏆 and Fittest Teen on Earth 🌎

Many of our members at .fitness.official have been tracking RJ’s progress throughout the 2024 season. RJ’s 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 isn’t 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 👊!

Keep on grafting RJ, we can’t wait to see the impact you continue to make in the world’s fittest sport 💪

CREW Summer Party!! 🎉

The August Bank Holiday is approaching and we’d love to get everyone together for a few bevvies 🍻!!

𝟮𝗽𝗺 𝗦𝘂𝗻𝗱𝗮𝘆 𝟮𝟱𝘁𝗵 𝗔𝘂𝗴𝘂𝘀𝘁
𝙈𝙚𝙚𝙩 @ 𝙏𝙝𝙚 𝘽𝙡𝙖𝙘𝙠 𝙃𝙤𝙧𝙨𝙚, 𝙀𝙖𝙧𝙡𝙝𝙖𝙢 𝙍𝙤𝙖𝙙

All members, friends of the gym and family welcome 🙌

The entire CrossFit community will have felt the loss yesterday of one of the most vibrant personalities and competitors in the sport, Lazar Đukić. Our entire coaching staff and many members we have spoken to, were deeply saddened to learn of Lazar’s 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 week’s 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 ‘fitness’ and ‘community’. 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 Lazar’s family during their time of need. And if any of you CREW members feel you would like to talk about how you’re feeling after this tragic loss, then please know that all of our coaches are here to support you whenever you need.

🚨 It’s almost time for the CREW Fitness Throwdown!!

We’re looking forward to welcoming you all in tomorrow!! Scroll through the above pics for all the important details…

🏋️‍♀️ 𝗪𝗢𝗥𝗞𝗢𝗨𝗧𝗦
All email address provided upon registration have been sent the detailed breakdown of each workout and movement standards.

⏰ 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘
8:00 Doors Open
8:15 Registration
8:45 WOD 1 Brief
9:15 3-2-1 Go!!
15:15 Podium

🚙 𝗣𝗔𝗥𝗞𝗜𝗡𝗚
Please can everyone park at the car park 200m away on Concorde Road. See map above.

🥙 𝗙𝗢𝗢𝗗 & 𝗗𝗥𝗜𝗡𝗞
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.

🍻𝗦𝗢𝗖𝗜𝗔𝗟
And don’t miss the after-party at The Brewery Tap from 6pm!!

Help local athlete .day_gooch 👊

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 🙏
👉 𝙇𝙄𝙉𝙆 𝙄𝙉 𝘽𝙄𝙊 👈
https://gofund.me/53d890c1

It’s 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 Day’s comeback after a horror injury and complete knee reconstruction. Who knew this would be the start to the season she’s just had 🙌!!

Let’s keep this show on the road!

CrossFit 🤝 Community

🏆 In House Comp Results

What an amazing event and turn-out last Saturday with 16 teams of 4 throwing down 👊

A huge thank you to the team for collaborating on this event and competing alongside us 🙌 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 we’ve built!! We are far more than ‘just a gym’ and we thank you again for all your natural kindness and community spirit 🫶!

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 it🥇🤯!! 2 very proud parents in and

🥇 Gracie
🥈
🥉

Plenty more pics and content from this event to follow ☺️

📸

🚨 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, we’ll 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

𝗟𝗜𝗠𝗜𝗧𝗘𝗗 spaces left!!
Sign-up on the StreamFit app 𝗧𝗢𝗗𝗔𝗬!!

Every participant receives 𝗙𝗥𝗘𝗘:
👕Clothing from
🥙Food from
🥤Drinks

Members, if you haven’t 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!!







📸

👀 There’s a lot more to CREW than meets the eye!!

This 𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆 𝟯𝟬𝘁𝗵 𝗠𝗮𝗿𝗰𝗵
Meet all of our supporting services!

💆‍♀️ .sportsmassage
🥑 .fitness.official Nutrition
💉 Aesthetics
💅 Nails & Lashes
🫦 Beauty Treatments

Mini treatments, free consultations, snacks and drinks for all in attendance!!

𝗦𝗰𝗵𝗲𝗱𝘂𝗹𝗲:
9:00-10:30 Informal 1-2-1’s
*10:30-11:00 Brief presentations*
11:00-11:30 Further informal 1-2-1’s

🏆 Huge congratulations and thank you to all our members who participated in the 2024 CrossFit Open.

It’s been a week since the dust settled and countless members walked away with heads held high and a powerful benchmark in hand 👊

We’re 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 we’ve ever witnessed by a mile!!

You’ve had a little time to reflect on those performances, strengths that shone through, skills you’ve 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 you’d like to discuss anything! The Open is an amazing benchmark and experience but it’s impossible for everyone’s afterthought to be a positive one. Or you might just like to discuss goals, perceived weaknesses and how to address them.

We’ve taken a collective breath and in the back of our minds, already pumped to go one better next year!!

The real work starts now 👊

🚨 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 👊

CREW Run Club will have you prepared for big day 🏃‍♀️🏃🏃‍♂️

🧘CREW Mobility!

Another NEW class starting next
𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆 𝟳:𝟭𝟱𝗽𝗺

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!

🔹Increase range of movement
🔹Improve stability
🔹Unlock new CrossFit movements
🔹Increase positional strength
🔹Allow your body to recover

Members, book on now via the StreamFit app 👌

🏃‍♀️🏃𝗖𝗥𝗘𝗪 𝗥𝘂𝗻 is here!!

Join us 𝟴𝗮𝗺 𝗦𝘂𝗻𝗱𝗮𝘆’𝘀 for CREW Run club.

We’re boosting aerobic capacity outside of the gym, with 𝗔𝗟𝗟 levels of ability catered to 🫵

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 👌

We aim to introduce a 2nd session (midweek evening) during those lighter months too ☀️

Increase your…
✅ Aerobic base
✅ Speed endurance
✅ Strength endurance
✅ Lactic tolerance
✅ Speed
✅ VO2 Max
✅ Technique

All in a one fun community-centric, instructor led class.

What you waiting for?
𝗕𝗼𝗼𝗸 𝗼𝗻 𝘁𝗼𝗱𝗮𝘆!

𝗖𝗥𝗘𝗪 𝘅 𝗚𝗢𝗪𝗢𝗗

🧘‍♀️🧘 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.
 
Benefits you’ll receive: 
🔹Exclusive pricing (see below)! 
🔹Pre and post workout mobility protocols directly linked to our CrossFit programming provided by to further individualise your training. 
🔹Personalised mobility test/score to quantify your range of movement and receive stretch flows tailored to your individual needs. 
🔹Your coaches have visibility of your mobility score for even deeper understanding of your needs and progression. 
 
All you need to do to benefit is: 
🔹Download the GOWOD app (enjoy a 14 day free trial before you commit). 
🔹Select “𝗢𝗡𝗘 𝗖𝗥𝗘𝗪 𝗖𝗥𝗢𝗦𝗦𝗙𝗜𝗧” as your affiliate during the sign-up process. 
🔹CREW will send you a link for your exclusive discount!
 
𝗨𝗣 𝗧𝗢 𝟯𝟯% 𝗢𝗙𝗙!!
⚡️Annual Plan £60.29 (usually £89.99)
(25% 𝘤𝘶𝘳𝘳𝘦𝘯𝘵 𝘎𝘖𝘞𝘖𝘋 𝘱𝘳𝘰𝘮𝘰 + 10% 𝘊𝘙𝘌𝘞 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵)
⚡️Monthly Plan £6.74 (usually £7.49) 
(10% 𝘊𝘙𝘌𝘞 𝘥𝘪𝘴𝘤𝘰𝘶𝘯𝘵)
 
We’ll 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!

🌹 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 🫶

If you would like to donate to “Rory’s Hope” 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!!

You’ve all trained so hard for so long during our Hyrox training cycle, which has over-prepared you for every challenge you’ll face 💪

Time to do yourselves proud 👊 We believe in you 🫵

⚖️ Scaling Workouts: Finding 𝗬𝗢𝗨𝗥 Level!
 
We've all been there – looking at a WOD that seems intimidating & wondering how to modify it to suit our abilities 👀. The beauty of CrossFit lies in its inclusivity, and that's where scaling comes into play!
 
𝗪𝗵𝗮𝘁 𝗶𝘀 𝗦𝗰𝗮𝗹𝗶𝗻𝗴?
It's about adapting the workout to 𝗬𝗢𝗨𝗥 current level of ability, to get the best out of each session while staying safe and pushing your boundaries.
With effective scaling, whether you’re 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. That’s part of what brings us together as a community 🤝
 
At CREW Fitness, we don’t 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.
 
On the other hand, if you’ve been at the Rx level for some time, maybe try our Competitor Level for that extra push 👊
 
How to make scaling work for you:
 
1️⃣ 𝗦𝘁𝗮𝗿𝘁 𝗯𝘆 𝗹𝗼𝗼𝗸𝗻𝗴 𝗮𝘁 𝘁𝗵𝗲 𝗥𝘅
If you've got the skills and fitness, go for it!

2️⃣ 𝗦𝗰𝗮𝗹𝗲 𝗗𝗼𝘄𝗻
Scaling 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!

3️⃣ 𝗟𝗲𝘃𝗲𝗹 𝗨𝗽
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.

4️⃣ 𝗟𝗶𝘀𝘁𝗲𝗻 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗖𝗼𝗮𝗰𝗵
They’re there to guide you. Don't hesitate to ask for their expert advice on how to scale effectively.

5️⃣ 𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝘁𝗵𝗲 𝗝𝗼𝘂𝗿𝗻𝗲𝘆
Remember, CrossFit is about continuous improvement. Scaling is a strategic move to progress at your pace.

Scaling 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, embrace scaling and make each session 𝗬𝗢𝗨𝗥𝗦!