Ken Coleman PT

Steps class tonight at 18:00 folks

What a workout this morning. Toughest one in a long time...

Try it out let us know how you get on..

For anyone looking to join us we do classes on a Sunday at 09:00 ..

Apex Christmas opening hours

Emom class tonight 40 mins total...

Classes for the week folks

Sunday workout done and dusted..

Break down
3 rounds
15 - deadlifts
15 - power cleans
15 - shoulder to over head
15 - front squat

Cardio round

150 - skips / jump jack's
125 - air squats
100 - push ups
75 - box steps
50 - ski erg
25 - air bike
20 - hammer
15 -Burpees
10 -pull ups
5 - ghd sit ups

Boot camp starts next week folks last week to get registered.. Measurements being done today Wednesday and Friday

▶️We will be doing bootcamp measurements today from 3 o clock today. Mail ahead of coming in please..

We will be doing measurements again Wednesday and Friday folks. It's starting next Monday

Competition for a place on the next 8 week bootcamp up for grabs.

🏋️‍♀️Boot camp competition 🏋️

Do the normal to enter tag a friend that would like this prize and share to your page.

▶️We will be running an 8-week Bootcamp starting on the 5th of September.

▶️There will be classes Monday - Friday at 06:30, 09:30, 18:00 and 19:00
▶️For those not wanting to participate in classes, there will be workouts provided for the 8 weeks.
▶️Meal plans
▶️Measurements
▶️Group chat
▶️Gym membership included

🏆There will be 4 €500 prizes up for grabs.

• Male / female Best physique = So the person who can graft the hardest to get the most aesthetic physique

• Male / female Most improved Body composition = The person who makes the biggest overall change in their physique, either through weight loss or gaining muscle

📷This will be judged based on before and after pics and measurements.

▶️Weigh ins start this Wednesday finish Friday 2nd
👉The price will be €160 and this includes 8 weeks membership.

🏋️‍♀️Boot camp announcement

▶️We’ve had a few enquiries into Bootcamps again, so due to popular demand,
▶️We will be running an 8-week Bootcamp starting on the 5th of September.
▶️We’ve been hard at work putting together a 90-page meal plan/ recipe book just for this. All of the meals are simple and easy to follow, simple enough even I can make them, so you will have no excuses.

▶️Workouts will be a combination of group classes and functional workouts you can do in your own time.

▶️Now to the meat and bones of this. I generally run these as educational, trying to get people to understand what a calorie is and getting rid of any misconceptions people have with and around food. That won’t change, but this time it’s going to be a proper competition.

🏆There will be 4 €500 prizes up for grabs.
• Male / female Best physique = So the person who can graft the hardest to get the most aesthetic physique
• Male / female Most improved Body composition = The person who makes the biggest overall change in their physique, either through weight loss or gaining muscle

📷This will be judged based on before and after pics and measurements.

▶️We’ll be taking names from those of you who are interested from next Monday, 8th of August.
👉The price will be €160 and this includes 8 weeks membership.

So folks my first fitness comp since the lockdowns will be this month..

Get yourself a partner and register this week..

Working on prizes but winning will earn you my respect, which should be enough..

Will put up the workouts this week.
This will be a monthly thing going forward.

▶️Members of Apex
We are starting back up our Fitness Contests this month. The first one will be at the end of July.

➡️This challenge will be a couple’s challenge.
➡️We’ll be doing one of the CrossFit partners WODs. I’ll pick 6 of the potential WODs this week so everyone knows what to expect and train for, and on the day select one with the role of a dice.
▶️So, we are looking for teams of 2.
▶️One male one female ideally.
Contact me directly with your names we’ll select the team names don’t worry.
🚫We’ll be making this into a contest between the trainers in Apex as well who will also be competing against each other with one of their clients.

❗️This will be done every 4 weeks going forward.

Contest for a free month in Apex Strength and Conditioning

Comment and tag a friend

🏆Competition folks..

▶️We are giving away a free months membership at Apex strength and conditioning.

▶️ To enter just tag a friend below, and share to story or feed.

▶️For 2 more days we are offering all members the opportunity to bring a friend to Apex for a free week...

Apex member of the month for May

🎯So we have picked our next member of the month for May, Colm McClelland. You've also won a free months membership
Congrats mate you deserve it.

🎯As like last month we are doing an offer with this..

👑All members on renewal of their membership this month can bring a friend to Apex for free for a week.

🎯If you don't have a friend feel free to comment below and someone might be nice enough to bring you..
🦴Guys this isn't tinder be nice!!!!

Like and comment contest up for a free months membership for you and the person you tag

Competition/Giveaway💪

▶️Like and comment to be in with a chance to win you and a friend a free month in Apex..

▶️I've decided to reduce our monthly fee from €40 to €35. I know this is not a huge amount, however speaking with people lately it's a small token that will help out a few. After all I raised the price after the lockdown when Apex was struggling and you lot supported me..

▶️An guess what still no joining fee cause they are absolutely robbing *****. Can't finish that sentence political correctness and all that.

▶️So from tomorrow the reduction will go live on our app
👇App link👇
https://apexfitness.clubright.co.uk/register

Easter opening hours..

Easter Friday = normal 06:00 - 22:00
Saturday = normal 09:00 - 17:00
Sunday = closed (enjoy your chocolate)
Monday = bank holiday 09:00 - 13:00
Tuesday = normal 06:00 - 22:00

⚠️Boot camp⚠️

➡️So, planning on running our second Bootcamp of this year on the 14th of April. This is not classes based, will be doing one of them soon. This will be workout based.
💪So using the gym itself. So to put in layman's terms bodybuilding training and CrossFit training so everyone understands what they signing up for.

➡️Places are limited to ensure everyone gets attention.

This will be 8 weeks long. Ending on the 14th june

🎯So, what to expect

➡️8 weeks of tough training.
➡️8 weeks of training programmed out for you, you’ll know what you’re doing every day.
➡️Nutritional guide to follow
➡️Fitness progression chart
➡️Weigh ins / before after photos
➡️Group chat

Price = €250

Price includes membership

Taking names now for the next 8 week camp

⚠️Boot camp Announcement⚠️

➡️So, we are planning on running our second Bootcamp of this year on the 14th of April. This is not classes based we will be doing one them soon. This will be workout based.
💪So using the gym itself. So to put in layman's terms bodybuilding training and CrossFit training so everyone understands what they signing up for.

➡️Places are limited to ensure everyone gets attention.

This will be 8 weeks long. Ending on the 14th june

🎯So, what to expect

➡️8 weeks of tough training.
➡️8 weeks of training programmed out for you, you’ll know what you’re doing every day.
➡️Nutritional guide to follow
➡️Fitness progression chart
➡️Weigh ins / before after photos
➡️Group chat

Price = €250

Price includes membership

Running a refer a friends offer at Apex this weekend..

Log in

Classes today at Apex Strength and Conditioning

Wayne has won my first strength and conditioning bootcamp this year. With an awesome amount of work put in. Well deserved mate.

Conditioning class tonight at 18:00. Will be a tough one for sure see you all there

Today's workout was a serious burn out..

Enjoyable none the less give it a go tomorrow. No timings just pace yourself and work through it..

Tonights class is a conditioning class

You'll need a set dumbbells and kettlebells..

See you all at 18:00
Apex Strength and Conditioning

Doing a tabata class tomorrow at 18:00
We'll need a set dumbbells and a heavy kettlebell folks..

Classes for the week folks..

Remember evening classes are now at 18:00

Viking_fitness_online
Coach Keno
Gary Ellis Personal training
Ken Coleman PT
Ciarán Coaching
ODThePt
CC Health & Fitness

All members can take a friend for free tomorrow

➡️This Sunday we're allowing all members to take a friend for free to train at Apex... Anyone taking a friend with them will have to fill out a form before using the gym.

🎯The gym is opened from 10:00 till 14:00

Clock challenge class tonight at 7, Everyone needs a KB and a dumbbell..

🎯Classes for the week folks..

🎯You no longer required to book in just show up a few mins early.. Oh and bring a towel..

➡️I've been working on this for awhile now. An we about ready to start running this new program.

➡️I'll be taking names of people next week and we'll get the first tests done this month.

➡️It's obviously there for everyone to use. Getting people into groups for tests is purely for that support and extra encouragement on the day..

➡️Been getting a few mails about what this is that appeared in the gym the other day.

➡️Basically it's a progression chart for mapping your fitness levels. It covers 4 of the 5 main principles of fitness.

➡️Its broken up into 4 different categories which will take most people 4 days to complete all the tests (Day for each bracket). We'll be tracking people as they progress through it over the next year.

➡️This will greatly help people see there strengths and weaknesses although most people will already know them, when you physically see you can deadlift 200kg but can't run 400m or do a pull up its time to rethink your training unless your powerlifter.

➡️We'll be setting days each month for testing people I'll advertise this ahead of time and of course the testing is free to members of the gym.. If your confident enough you can do the tests yourself as its all about self improvement.

➡️If anyone has any questions on it mail me or speak to me at the gym. Unless am working out!!

➡️Folks as am sure everyone is aware the covid restrictions for just about everything has been removed..

➡️So there no more certs required for gyms.
I was going to do a joke post about this but just happy to see an end to all this in sight and fingers crossed this the last time I'll ever have to post about this crap.

➡️So for any ex-member having trouble getting back into there profile mail me i can send you the link again.

➡️Right folks so kettle bell class tonight at 7..

➡️Get there early get stretched out you'll need a heavy and a light kettlebell..

🎯If you are looking to join the gym you have to mail us now for the link..