CrossFit Muscle Yard

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CrossFit Muscle Yard

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The Ultimate Workouts for Strength and Fitness Seekers Who Value Performance, Prefer a Community, and Love to Challenge Themselves! CrossFit and Hyrox

30/10/2026

Another great night at CrossFit Kids! 💪

Tonight’s session was fun, challenging and full of energy. Everyone got stuck in, pushed themselves and gave it their best effort.

Our CrossFit Kids programme is all about building strength, fitness, coordination and confidence while learning new skills, making friends and, most importantly, having fun!

It’s brilliant seeing the kids develop, challenge themselves and grow in confidence each week.

🏋️ CrossFit Kids – Fridays at 4:15pm ages 8-12

We also run CrossFit Teens (12–16 years) on Saturdays at 11:15am, helping older kids develop strength, fitness and athletic ability.

Strong bodies. Confident kids. Great community. ❤️

Message us to book on

29/10/2026

For today’s workout we have six hard but repeatable sprints where we should finish each interval at near a 1:1 work-to-rest ratio. The row should be aggressive but controlled enough that you can get off and immediately complete all 12 thrusters unbroken. Build off of the first interval and take the rest seriously to get your heart rate under control.

Following the workout, we will move into a post-workout strength/skill pump session consisting of strict press, hammer curls, and banded tricep extensions designed to push muscular fatigue and build upper-body pressing and arm strength.

PERFORMANCE (RX)
EVERY 3:00 (6 SETS)
15/12 Calorie Row
12 Thrusters (42.5/30)

(Score Each Set for Time)

INTERMEDIATE
EVERY 3:00 (6 SETS)
15/12 Calorie Row
12 Thrusters (35/25)

SCALED
EVERY 3:00 (6 SETS)
12/10 Calorie Row
10 Dumbbell Thrusters (light)

Fittest: 1:10-1:25
Most: 1:30-1:50
Cap: 2:00

Finisher
ON A 14:00 CLOCK…
3 SETS
8 Strict Press (Moderate-Heavy)
12 Hammer Curls (Moderate)
24 Standing Banded Tricep Extensions
-Rest 1:1 b/t sets-

28/10/2026

“I just wish I’d found this place sooner.” ❤️

Six months ago, Rachel walked through the doors of CrossFit Muscle Yard feeling nervous and unsure of what to expect.

She’d spent years joining gyms, going for a few weeks, then falling out of the habit again.

She wanted to get fitter and stronger, but she never really knew what she was doing or whether she was making progress.

And if she’s honest, seeing our videos on Instagram made her wonder whether she’d be fit enough to give CrossFit a go.

But she took that first step anyway.

Six months later, Rachel feels fitter and stronger than ever. She’s comfortable lifting weights, knows what she’s working towards, and has built a training routine she genuinely enjoys.

She’s also made some great friends along the way, with plenty of post-workout coffees and chats!

But perhaps the biggest change is that she no longer feels lost in the gym. She has a coach to guide her, a plan to follow and a community that makes her want to keep showing up.

And this is exactly why we do what we do.

You don’t need to be fit before you start. You don’t need to know how to lift weights or have any previous CrossFit experience.

You just need to take that first step. We’ll help you with the rest. 💪

Our 6 Week Fitter & Stronger Programme is designed to help beginners build confidence, get stronger and find a way of training that sticks.

You’ll start with a 2 hour fundamentals session where we take you through everything you’ll need to know about CrossFit to bribe you the best start!

📅 Starts Sunday 8th November
📍 CrossFit Muscle Yard, Rayleigh
💰 £129 for six weeks
🏋️ Includes a 2-hour fundamentals session with Rob and six weeks of coached training.

Want to find out more? Send us a DM with the word FITTER and let’s get you started.

27/10/2026

MORE THAN JUST A GYM. 💪

If you’re bored of training alone, never quite know what to do in the gym, or want something that actually challenges you, we might be exactly what you’re looking for.

At CrossFit Muscle Yard, we do things differently.

🏋️ Coached training: Every session is planned and led by a coach who shows you what to do, explains the movements and helps you get the most out of your training.

💪 Get stronger: Lift weights, learn new skills and build strength that carries over into everyday life.

🔥 Get fitter: Varied workouts that challenge your fitness, improve your stamina and push you outside your comfort zone.

🤝 A community: Train alongside people who encourage you, celebrate your progress and make you actually look forward to coming to the gym.

🎯 Made for you: Complete beginner? No problem. Every workout can be adapted to your ability. You don’t need to get fit before you start.

We combine great coaching, challenging workouts, community and accountability to help you become fitter, stronger and more confident.

Whether you’re in your 30s, 40s or beyond, have a busy life or simply want more from your training, there’s a place for you here.

You don’t have to be fit to start. You just have to start.

📍 Rayleigh & Chelmsford

Want to see what we’re all about? Send us a DM with START and let’s get you moving. 👊

27/10/2026

❤️ IT’S MORE THAN JUST A GYM.

“This is an amazing gym to go to, everyone is so lovely, polite and supportive.

I have only been going for a few weeks and everyone has made me feel very welcome and comfortable. Which I think is a very rare thing to find in a gym.

Also each class challenges you, which I love and I look forward to going in the mornings.”

⭐️⭐️⭐️⭐️⭐️

Laura-Louise Gordon

Thank you for the lovely review, Laura! ❤️

Want to join our supportive community and get fitter than ever before? Send us a message or click the website link in our bio to get started.

26/10/2026

🎃 WORKOUT OF THE WEEK: THE NIGHTMARE BEFORE HALLOWEEN 👻

Things are getting spooky at CFMY this Friday! 💀

We’ve got a 20-minute AMRAP combining burpees, double unders and dumbbell snatches. Expect a high-heart-rate workout that challenges your ability to keep moving while managing fatigue.

👻 10 Burpee Over Dumbbell
🕸️ 31 Double Unders
🎃 10 Alt Dumbbell Snatches (22.5/15kg)
🕸️ 31 Double Unders

The burpees and double unders will quickly get the heart rate up, while the alternating dumbbell snatches challenge your grip, shoulders and ability to produce power under fatigue. With 62 double unders every round, the key is finding a sustainable pace and keeping your transitions tight rather than going too hard too early.

Not confident with double unders yet? No problem. We’ll scale these to single unders or another suitable variation, adjust the dumbbell weight and modify the burpees where needed. The aim is to keep the intensity right for you while maintaining the stimulus of the workout.

20 minutes to find your rhythm and rack up those rounds. 🔥

Who’s taking on the Halloween challenge? 😈

26/10/2026

Throwback to 2022. Luke how young we all look Edward Winter Luke Perkins Luke Baxter Andy Pendrigh Victoria Groves

Still going strong!!

25/10/2026

🔥 WE’VE GOT A HUGE WEEK AHEAD AT CFMY! 🔥

And we’re kicking things off tomorrow with TWO massive tests of fitness! 💪

🏋️ MACHO MAN - Time to put your strength & barbell skills to the test. Every minute, you'll complete 3 Power Cleans, 3 Front Squats and 3 Push Jerks. The test is how heavy you can complete all 15 rounds.

🥵 DEATH RACE - A pure conditioning test and very straight forward. It's 100/80 calories on the air bike as quickly as possible. We’re talking lungs burning, legs working and digging deep when things get uncomfortable.

Two very different workouts. Two big opportunities to challenge yourself, test your fitness and see just how far you’ve come.

Get your heads in the game, bring the energy and get ready to give it everything. We can’t wait to see what you’ve got! 🔥💥

LET’S GO, CFMY! 👊

Address

24 Sirdar Road
Rayleigh
SS67XF

Telephone

+447380327256

Website

https://crossfitmuscleyard.com/, https://crossfitmuscleyard.com/get-started/

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