Rudis

#TBT to 19.5 and CFR athlete @tommyw1 going in on this one, Thankyou for the post @365_strength 👊
Posted @withrepost • @365_strength That feeling midway through the @crossfitgames 19.5 open work out. @tommyw1 completing his 1st Crossfit Games Open down at @crossfitrudis 🎥💪🏋️‍♂️ .... . . . . . . . . . . #team365strength #365strength #crossfit #crossfitopen2019 #crossfitapparel #whentrainingislife #gym #crossfitlifestyle #triblend #mensgymwear #ladiesgymapparel #crossfitrudis #thrusters #mentalstrength #barbell #19.5 #crossfitgames #crossfitter #crossfitchangeslives
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Mobility in today’s session focused on the hamstrings and particularly initiation, pre habilitation and elongation.
One of our favourites is the Jefferson Curl what you can see in this picture which is now only good for all the above but also makes your lumbar spine feel great with decompressing it.
#CrossFit #CrossFitRudis #Mobility #JeffersonCurl #321go #deat #getsandwellactive #cfuk #fitness #gym #instafit #inthebox #westbromwich #walsall #tipton #greatbridge #dudley

The 2019 CrossFit Open is now closed for all the athletes at CFR.
Some great overall performance from everyone on this one and all those who gave that little extra by coming in judging and getting some of our awesome photos. The open as usual as been a great time with an amazing atmosphere here at CrossFit Rudis and this is made by our members who all get stuck in and make it.
You guys make CFR such a awesome place to be and we thank you all for all your help and support thro...ugh another Open 👊
#CrossFit #CrossFitRudis #Sandwell #GetSandwellactive #321go #walsall #tipton #gym #intheopen #cfuk #westbromwich #fittestonearth #fitness
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Here it is guys the last of your March CrossFit Open 2019, 19.5
We hope you’ve all had a blast with this open, though it’s not over just yet! We are hosting our final attempt session this evening @ 19:45 so if you want to re do or hit this one for a first time get yourself booked and we will see you later.
#CrossFit #CrossFitRudis #Sandwell #getsandwellactive #westbromwich #tipton #walsall #dudley #sandwell #oldbury #gym #fitness #pt #instagood #fitgram

19.5 is....
For time 33-27-21-15-9 reps of
... Thrusters (43/29) Chest to bar pull ups
20 Minute time cap
We will be running this from 6pm this evening, throughout the weekend and final attempts/re dos will be Monday at 7:45pm.
Even if you are not planning to do the wod tonight be sure to get down to the box as we will be having pizza 🍕 and beer 🍻 to celebrate surviving the open...I mean the last open workout 😂 if your coming see @charlotte_dowling and give her your £5 for arranging and getting the supplies in.
From all the team at CFR we hope you have enjoyed the CrossFit Open so far and you will bring with you all the effort, good vibes and love for this sport with you again tonight.
Good luck all and see you later team 👊
#CrossFit #CrossFitRudis #CrossFitOpen #CrossFitOpen2019 #intheopen #19point5 #CFUk #PT #Tipton #Snadwell #GetSandwellActive #321go #gym #fitness #instagood #vibes #beherenow #walsall #dudley #westbromwich #puregym #fittestonearth
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Squat holds today for 30, 60 and 90 seconds the aim to be able to activate in the bottom position and stand up loaded.
@furiousphil5 seemed very happy with this one 🙂 🏋🏻‍♀️
#CrossFit #Squat #Skwaaats #CrossFitRudis #Sandwell #Walsall #getsandwellactive #tipton #gym #Pt #strength #321go #deat #rudisstrong

19.4 is now over for CFR - remember to get those scores submitted ASAP guys so Coach Si can get you validated.
Well done team and again a huge thankyou again to Rich, Sarah, Emily and Tom who stayed behind to judge in the 7:45 session.
#CrossFit #CrossFitRudis #GetSandwellActive #321go #westbromwich #tipton #walsall #wednesbury #walsall #dudley #stourbridge #fitness #PT #Gym #Instafit #UKCF #Snatch #thisgirlcan #321go

Have you hit 19.4 yet?
We will be running our last lot of re dos on this one in our 7:45 session this evening, so if you fancy another shot at this one book in and come along - also any of you who are judges we really appreciate you help so far and if you can be at the session this evening we would greatly appreciate it.
#CrossFit #CrossFitOpen2019 #19point4 #sandwell #westbromwich #walsall #smethwick #dudley #intheopen #fitness #gym #pt #tipton #strength #snatch #olifting

So the CrossFit Open 19.4 is...
3 Rounds 10 snatches (43/29) 10 Bar facing burpees
... 3 Min rest then...
3 Rounds
10 Bar Muscle ups 12 bar facing burpees
12 Min time cap
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A throwback to last night wallball test.
50x wallballs for time this should easily be achievable by all in under 5 minutes and we’re glade to see everyone met this standard.
The key to this was taking strategic breaks throughout the reps and taking that first break before you fill you have to. Short breaks of 3-5s then straight back into it. Try to keep the load as close to the frontal plane as possible, keeping chest high and explode out of the bottom of the squat reachin...g full extension, activating the hip to throw the ball.
#crossfit #crossfitrudis #wallballs #testyourfitness #fitness #gym #pt #sandwell #walsall #westbronwich #tipton
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The CrossFit Open 19.3 for CrossFit Rudis is now over.
Our athletes hit this hard Friday, through the weekend and a handful of re dos and first attempts this evening. Overall we are very proud with the performance of our whole team and are discussing the possibilities of what may come up this week... Thrusters, Deadlifts? Let’s see what comes up.
#CrossFit #CrossFitRudis #EverySecondCounts #321go #deat #gym #pt #westbrom #westbromwich #wednesbury #walsall #sandwell #getsandwellactive #dudley #fitness #gym #functionalfitness #athlete

The CrossFit Open 19.3 is upon us.
Here is your workout team a 10 min cap, shoulder heavy WOD with the more technical movements at the end which are strict HSPU and the HS walk.
As you know we will be running this session from 6pm tonight, Redos on spec though the weekend and the final redo opportunity at 7:45pm Monday.... #GOTEAM
#CrossFit #CrossFitRudis #Sandwell #WestBromwich #321go #Walsall #Dudley #SecondMillenium #getsandwellactive #crossfitopen #19point3
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Get your mobility on!
A easier session this evening and a shorter wod, a focus point of the session being hamstring mobility so here we can see @alannaboden smashing some Jefferson Curls.
Are we all ready for 19.3???
... #CrossFit #CrossFitRudis #WestBromwich #Sandwell #Walsall #Dudley #Cradley #Oldbury #JeffersonCurls #Mobility #Athlete #Nike #Gym #Nano #Kettlebell
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19.2 is now over.
Tonight in our late session we had our last heats of re dos for the CrossFit Open 19.2. Well done everyone, let’s see what 19.3 as got for us.
#CrossFit #CrossFitRudis #Sandwell #GetSandwellActive #321go #Intheopen #athlete #westbromwich #walsall #tipton #sandwell #gym #19point2 #fittestonearth #crossfitgames

The CrossFit Open 19.2 in full swing Friday evening 💪
Any last minute re do or late first timers we will be redoing the WOD at 7:45pm this evening, 6:30pm will be our normal programming.
#CrossFit #CrossFitRudis #crossfitopen2019 #19point2 #getsandwellactive #westbromwich #tipton #walsall #oldbury #gym #pt #coach

Well mid week rumble and what a busy one today for this session definitely one for a smaller class but we still had 2 awesome sessions!
#crossfit #crossfitrudis #sandwell #getsandwellactive #westbromwich #walsall #dudley #fitness #gym

CrossFit Open 19.1
#CrossFit #CrossFitRudis #Sandwell #GetSandwellActive #WestBromwich #Tipton #19point1 #Dudley #walsall

Rudis is ready for 19.1, the WOD:
Complete as many rounds as possible in 15 minutes:
19 Wallball shots ... 19 cal row
#CrossFit #CrossFitRudis #Sandwell #GetSandwellActive #321go #walsall #dudley #westbromwich #321go #crossfitopen2019
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Happy CrossFit Christmas to you all from CrossFit Rudis. The 2019 CrossFit Open Starts tomorrow.
#CrossFitRudis #CrossFit #CrossFitWestBromwich #GetSandwellActive #CrossFitGames #WestBromwich #Walsall #Dudley #Tipton #Fittestonearth #CrossFitGames #crossfitopen2019

Trained here for the week whilst working away. Great coaches, everyone is very friendly and welcoming. Thanks guys �

This place has been great. The coaches have always been helpful and patient, as I was stranger to most forms of exercise when I started they have always answered my many many questions and given helpful advice to improving form and technique.More importantly they have pushed me beyond my limits of what i thought i was capable of, which for a person who naturally tries to avoid physical exertion, was much needed. Overall a great place with an excellent atmosphere.

The sport of fitness has arrived in wednesbury #gainswillreign

One of the best crossfit venues in the region...i've been training with teamrudis for about 3/4 months...my mental capacity and physical capacity has grown stronger and better. Always engage forward and strive for the goal.

It's a great place, good community feel with fantastic coaches.

I started here after having my son, the coaches are so patient and helpful not only session based but with fitness advice, better eating and lifestyle tips. I'm 5 months in & enjoying it so much, in the past I've tried other standard gyms, running and insanity but never stuck to them or had any real motivation to do them but I look forward to my next session at Rudis.

It's more than just a gym, it's a community of different people from different fitness backgrounds supporting and cheering each other on; it's a family that even my 6 month old has become apart of.

I've been training with these guys a couple of weeks. Always stepped up to my training needs.

I love everything about this place. The community is excellent, the coaching is excellent. If you want to become a better you, there is no better place!

Everyone is always so welcoming and supportive! The coaches are dedicated in helping you to achieve your goals, they push you to your best. The classes are always versatile and can be tailored to your individual fitness levels. The atmosphere and community of people is great. You can't help but go back!

Dropped in at rudis and took part in a challenging and varied wod. Really friendly with coach giving advice on movements I struggle with - will definitely be back and would definitely recommend to anyone in the area

Awesome place. Awesome coaches. Walk in take your training to a new level. Results come thick and fast. This for me has gone from needing to get fitter to my passion. Also made really good friends. I walked in to give it a try and now completely love it!! So give it a try!!

As a newcomer to the CrossFit community, I couldn't have picked a better place to train. I have never been part of such an inclusive fitness collective where everyone is very helpful and the coaches take a real interest in your fitness goals and ambitions. The programming at CrossFit Rudis is smart and fun and there is always a coach or a member to give you advice.



Four months in and I've already competed in my first qualifiers in the CrossFit Open Games and I hope to be competing in other games in the future. This is a very cool place, with very cool people - you should train here!