Function Strength & Fitness Republic

Happy New Year Guys 🕺🏽💃🏽 - Enjoy your night don’t do anything we wouldn’t (free pass to do basically what ever you want), see you in the new year! - Can’t wait for the new year, working, laughing, coaching and watching you all become even more awesome in 2019!!!... - Bill & Jade. 🎉 - #jointherepublic #morethanagym #newyearsameus #ourgymisbetterthanyours
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NYE WORKOUT - Dead by EMOM..... - Start between 6 - 10 reps of each exercise increase by 1 rep every full round until failure.... - Minute 1 - Bike calories 🚴🏽‍♀️ Minute 2 - Wall balls 🏀 Minute 3 - Burpees 🤸🏿‍♀️ Minute 4 - Power cleans @ 50/35kg 🏋🏽‍♂️ Minute 5 - Rest - Simple effective fitness. - JOIN THE REPUBLIC - #traineveryday #jointherepublic #morethanagym #newyearsameus #fitness #strength #republic - Photo credit - @garjsmith 📸
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SYN GYMNASTICS SEMINAR - We are pleased to announce that FSFR will be the first gym in wales to have @simonnieland down for a seminar early next year. - The seminar will cover progressions, developers and execution drills for the following - Butterfly pull ups and C2B pull ups, Bar muscle ups and ring muscle ups.... - The one day seminar will be held on SATURDAY 12th JANUARY - Get a head start against the competition in the new year with @simonnieland gymnastics course!! - Payment and registration can be found on the SYN gymnastics website, book today spaces are limited!! - JOIN THE REPUBLIC 🏋🏽‍♂️ - Head over to @simonnieland for loads of content and some awesome gymnastics drills and tips!! 🤸🏽‍♂️ - #jointherepublic #strength #functionalfitness #gymnastics
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Friday 28th December - 4 x 16 walking lunges (8 each leg) barbell I’m back rack position, heavy as possible - Conditioning - 5 RFT - 9 burpees over bar / 12 KB squats @24/16kg / 9 T2B / 12 STOH @ 60/40kg / 20 Russian KB swings... - Next up - KINETIC CONDITIONING at 4pm followed by FUNCTION at 5.30pm 🏋🏽‍♂️ - JOIN THE REPUBLIC - #jointherepublic #morethanagym #traineveryday #training #strength #fitness #kineticconditioning
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WEEKEND TIMETABLE 🏋🏽‍♂️ - Quick reminder of the opening hours over the weekend. - Friday • 9.30am Function class / Open gym from 10.30am till around 12.30pm / 4pm kinetic conditioning / 5.30pm Function class. ... - Saturday • 9.30am Partner workout / 10.45am In Motion mobility with @celtic_fitness - Sunday • No kinetic conditioning (sorry for any inconvenience) / 5pm Hero WOD - JOIN THE REPUBLIC - #jointherepublic #morethanagym #traineveryday #republic #newyearsameus
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FUNCTION STRENGTH & FITNESS WEELKY ROUND UP. - Slightly different this week, rather than the usual weekly highlight / members spot light, we though we would take this opportunity to thank everyone for their support this year. - It’s been an amazing year and couldn’t have done it with out you all. So a huge thanks, merry Christmas and we’re looking forward to another year working, coaching and laughing with you awesome bunch!!!... - Now enjoy eating to much and getting pissed over the next few days, Bill & Jade. 🍻 - MADE in FSFR - MORE THAN A GYM 🏋🏽‍♂️ - #function #strength #fitness #republic
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WEEKEND TIMETABLE - Friday - 4pm KINETIC CONDITIONING / 5.30pm FUNCTION - Mince pies on tap!! 🏋🏽‍♂️ - Saturday - 9.30am PARTNER WOD (12 days of Christmas) / 10.30am IN MOTION MOBILITY 🤸🏿‍♀️... - Sunday - 10am KINETIC CONDITIONING / 5pm SUNDAY HERO WOD - NATE 🕺🏽 - MORE THAN A GYM - #jointherepublic #conditioning #mobility #functionalfitness #weekend #traineveryday #teamfunction
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IN // MOTION - Mobility, activation and recovery session, Saturday mornings 10.30am till 11.30am at FSFR. - Brilliant class for sports activation, perfect pre game starter and mobility as well general mobility, recovery and resilience.... - Free for FSFR members, included as part of the 8 session package and open to non members at only £5 per session! - JOIN THE REPUBLIC - In motion mobility / 10.30am Saturday. - #jointherepublic #mobility #activation #sports #fitness #functionalfitness #iaminmotion #morethanagym
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FSFR 5 RULES OF CHRISTMAS 🎅🏼 - 1) KEEP TICKING OVER, That gym session, run, rugby/football training session you don't really want to do.....DO IT!! (You never regret a workout). Don’t spend hours in the gym during the holidays 30/40 minutes of intense work will do the trick!! - 2) HAVE FUN, and indulge in all the festivities that Christmas offers, all the foods & all the drinks 🍻... - 3) ITS ONLY ONCE A YEAR & ITS ONLY A FEW DAYS just rein it in slightly in the new year. Hold your self accountable don’t moan about it after (no one likes a moaner) just work that little bit harder and be more disciplined (nutrition wise) for a week or so after and you will be fine. - 4) Same as Tip 2!! - 5) Same as Tip 4!! - Merry Christmas guys. 🎅🏼💥🏋🏽 - #jointherepublic #gym #christmas #food #drink #function #morethanagym
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KINETIC CONDITIONING!! - 7.15pm every Wednesday at Function Strength and fitness. - Kinetic is a High tempo / Fat Blasting / Lung Busting / Calorie Burning functional circuit class.... - Our circuit class is scalable and adaptable to suit all individuals from the experienced fitness enthusiast to someone just starting out or getting back into fitness. 🏋🏽‍♂️ - Open to non members £5 per session, no need to book. - MORE THAN A GYM - #jointherepublic #circuits #morethanagym #fitness #strength #republic #function #traineveryday #training #functionalfitness
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19.12.18 - Squat / Glute prep and activation - Build to heavy 6 reps back squats (aim for 5/10kg heavier than last weeks 8 rep) - 15% reduction of heaviest set for 2 x 6 🏋🏽‍♂️... - In pairs, as fast as possible complete...... - • 120 WallBalls 🏀 • 100 Box jumps 📦 • 80 Full KB swings 🔔 • 60 Calorie Assault bike 🚴🏽‍♀️ • 40 syncro down ups 👯‍♀️ - #jointherepublic #strength #republic #functionalfitness #conditioning #partnerworkout #squats #legday #lifting
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4 WEEK MINDSET DEVELOPMENT PROGRAMME COURSE. 🏋🏽‍♂️ - We all have mental blocks and barriers, which prevent us from making progress, some which we are aware of, many, which we are not. Successful people are able to change their thinking and use tools and techniques to master their mindset and break through these boundaries. - Think about those you know who are able to change their thinking and quickly overcome a challenge or disappointment. They learnt this somewhere or from s...omeone and you can learn these ways too. - During this 4-week coaching program you will experience the techniques utilised by athletes and performers to help them to overcome challenges. You will learn how to cultivate a more positive mindset and attitude, which will accelerate your progress and maximise your changes of success. - The techniques you will learn can be applied to your training, but also your diet or lifestyle habits inside and outside the gym. - Content covered in the MDP - • Build your resilience and mental toughness • Mental skills to improve your confidence & ability to learn • Overcome unhelpful habits, which hinder performance • Strategies to manage negative self-talk • Improve your ability to focus and concentrate • Maximise your motivation & commitment to your goals • Learn from your everyday experience – and get better as a result • Other stuff, which arises from the WODs of the week. - Interactive format. - The MDP will be delivered in a 30min workshop/coaching format at Function SFR. Lessons distilled in an express style with a weekly topic & focus. This is not your standard education session; MDP will include live coaching so you can apply your insights to your next week of training. - Spaces will be offered to members first at the introductory price of £45 (Early bird price -booked before 25th Dec- £40) - Non - members - £50 - Course Dates and Times, Friday 11th Jan, Friday 18th Jan, Friday 25th Jan, Friday 1st Feb. - Time: 10.45-11.15am - PAYMENT LINK - https://www.eventbrite.co.uk/e/mindset-de velopment-program-… - www.emmahowellsdavies.co.uk - #jointherepublic
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FEMALE Function 💃🏽 - Tuesday night is ladies night, 7.15pm every Tuesday evening is our female only kinetic conditioning circuits session. - Kinetic conditioning is a high tempo, fat blasting, fast paced circuits class which is designed to suit every individuals fitness and ability. ... - Tuesday nights sessions will be run by function SFRs very own Wonder Woman, @jojolewiz . Our fitness and yogi loving, mother of 4 and all round awesome lady will put you through your paces every Tuesday evening. - Bring a friend a long to train with you or come alone and make some new ones. - Ladies only class every Tuesday at 7.15pm 🏋🏼‍♀️ - #jointherepublic #wonderwoman #whoruntheworld #femalefunction
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Monday 17th December - 6am • Function - 9.30am • Function... - Open gym till 12.30pm - Gym closed - Open gym 4pm - 5pm • Function - 6pm • Function - 7.15pm • Metcon - Metcon Monday - EMOM x 30 - 1 - Assault Bike Calories 2 - Burpee box jump overs 3 - Full KB Swings 4 - KB goblet squats 5 - 60 seconds of Med ball sit ups 6 - Rest - Repeat for 5 rounds, pick appropriate rep range for each station, aim for 30/40 seconds of high intensity work 🏋🏽‍♂️ - #jointherepublic #conditioning #functionalfitness #metcon #mondaymotivation #strength #fitness #goals #instafit #gym #morethanagym
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FSFR WEEK HIGHLIGHTS - Some of the many awesome FSFR moments from this week. - @mynameismathyou - Half rhino half rabbit, Incrediblely strong and impressively light on his feet. Lost a shed load of weight, and gone from feeding the birds for the first 2 weeks to RXing the weight in workouts, working hard and improving weekly with his gymnastics cracking HSPUs and managing to sting a few t2b together for the first time this week. Good work pal! ... - Mark Gronow - Another very strong guy but not letting his ego get in the way of staying light when lifting and working on his technique. It’s paying off well!! - @louisaconnelly - Like many, Lou juggles child care and makes time to train, training in open gym and the later classes in the timetable. With out doubt Lou has the most impressive engine, we have seen, this with her constant willingness to keep practising and improving on her double unders and kipping pull ups, Lou is a pretty awesome mumma!!!! - Again these are just a few of the weekly achievement our bad ass members make every week. - We made FSFR but our members make FSFR, awesome work guys!!!! - WE WORK HARDER. - #jointherepublic #madeinFSFR
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Kinetic conditioning 🏋🏽‍♂️ - You can only try and replicate us, we are the original, try it for your self. Tomorrow and every Sunday morning at 10am. - What to expect........ - • Battle Ropes • Assault bikes • Prowlers • DB press / HSPUs • KB swings & Squats • Rower • Ring rows / pull ups • Ski ergs • Sand bags • Sledge hammer - 1 hour of fat blasting, lung busting, super fun functional circuits. 🚴🏽‍♀️ - Free to member / open to the public at £5 per session. - JOIN THE REPUBLIC - #jointherepublic #conditioning #functionalfitness #circuits #kinetic #fitness #republic
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WEEKEND TIMETABLE - Friday - 4pm KINETIC CONDITIONING / 5.30pm FUNCTION - Heat 3 of the FSFR winter games. 🏋🏽‍♂️ - Saturday - 9.30am PARTNER WOD / 10.30am IN MOTION MOBILITY 🤸🏿‍♀️... - Sunday - 10am KINETIC CONDITIONING / 5pm SUNDAY WORKOUT - Fight gone bad with @hellyjones12 🥊 - MORE THAN A GYM - #jointherepublic #conditioning #mobility #functionalfitness #weekend #traineveryday #teamfunction
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SYN GYMNASTICS SEMINAR - We are pleased to announce that FSFR will be the first gym in wales to have @simonnieland down for a seminar early next year. - The seminar will cover progressions, developers and execution drills for the following - Butterfly pull ups and C2B pull ups, Bar muscle ups and ring muscle ups.... - The one day seminar will be held on SATURDAY 12th JANUARY - Get a head start against the competition in the new year with @simonnieland gymnastics course!! - Payment and registration link is attached in comment, book today spaces are limited!! - JOIN THE REPUBLIC 🏋🏽‍♂️ - Head over to @simonnieland for loads of content and some awesome gymnastics drills and tips!! 🤸🏽‍♂️ - #jointherepublic #strength #functionalfitness #gymnastics
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FSFR CHRISTMAS OPENING HOURS 🎅🏼 - As normal until Christmas Eve then..... • Xmas eve 10am - 2pm (KALSU)... • Xmas day - closed • Boxing Day - closed • 27th - closed • Friday 28th - 9.30am FUNCTION class / 4pm kinetic and 5.30pm FUNCTION class • Saturday 29th as normal (partner WOD and in/motion) • Sunday 30th - No kinetic conditioning / 5pm hero WOD as normal • NYE - 10am - 2pm open gym / whiteboard workout • NY DAY - closed • January 2nd - 9.30am FUNCTION class / 5pm FUNCTION class • 3rd - back to normal - We will be running KALSU heats every 30 minutes from 10.30am till 1.30pm, after the last heat we will be heading over to the bush for a Christmas beer, everyone welcome. Workouts will be written on the white board for all open gym (10am/2pm) days. 🏋🏽‍♂️🍻🎄 - MORE THAN A GYM - #jointherepublic #strength #functionalfitness #training #christmasparty #festive #openinghours #localbusiness
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My favourite place to be, can’t wait to go again.its the place to go if you want to unlock your full potential. I’m surprised every time how much more can be achieved with expert guidance , great coaching and a great bunch of people .

My favourite place to be, can’t wait to go again.its the place to go if you want to unlock your full potential. I’m surprised every time how much more can be achieved with expert guidance , great coaching and a great bunch of people .

My favourite place to be, can’t wait to go again.its the place to go if you want to unlock your full potential. I’m surprised every time how much more can be achieved with expert guidance , great coaching and a great bunch of people .