Initiate Strength & Conditioning

Initiate Strength & Conditioning

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๐Ÿ’ฅGYM CLOSED TOMORROW๐Ÿ’ฅ
Sorry for any inconvenience guys gym will be closed tomorrow. HERO will run as normal Sunday 10am.
Bank holiday hours tomorrow?
This looks good for a nice long open gym session ๐Ÿ™ˆ
For those who have done or doing todayโ€™s class GVT 10x10 back squat! Do it! ๐Ÿ‹๏ธโ€โ™€๏ธ
1 year ago! What a fantastic day it was in the gym! Over ยฃ2000 raised in the end. Next charity day information coming soon.
Sarah Louise Lloyd
Fruit & nut porridge was lush!!
Good choice Julia.
Hi all! Hope training at the box is going as strong as ever!

I know this isn't the place for this so I'll just do the one post;
I'm performing my stand up comedy show at the Park and Dare next month and would be awesome if any of you could make it along.
Maybe even a box night out ๐Ÿ˜œ

Tickets are just ยฃ5 - https://rct-theatres.co.uk/event/tales-from-wales

Check out the trailer here - https://youtu.be/0OzMbBqZaQQ

Thanks and good luck with those handstand press ups!
Hi guys. What time is open gym tomortow?! ๐Ÿ˜Š
Thank you so much for Crossfit kids yesterday, my two loved it! Quote from Osian "all the adults were so nice Mam!"
hi there, I have a question for y'all - did anyone heard about the supplement called 5-htp ? It suppose to be boosting fitness regime..? I've come across this article and found it quite interesting so would like to know if anyone tried that ? thanks a lot!!

Initiate Strength and Conditioning is a fitness based programme which caters for all abilities and fitness levels. https://goteamup.com/p/139749-crossfit-initiate/

Operating as usual

19/09/2021

Few photos from this week! ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป
Not sure which one I like more, the one with @rhysdavis_6 dying or the one with @ryandowen dying?! ๐Ÿค”๐Ÿ˜‚ #initiate #rctweightlifting #fitness #motivation #community #expansion

Few photos from this week! ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป
Not sure which one I like more, the one with @rhysdavis_6 dying or the one with @ryandowen dying?! ๐Ÿค”๐Ÿ˜‚ #initiate #rctweightlifting #fitness #motivation #community #expansion

14/09/2021

Coach @anthony_higgins86 at the European Championships. ๐Ÿฅ‰

Coach @anthony_higgins86 at the European Championships. ๐Ÿฅ‰

13/09/2021

The new sign ๐Ÿคฉโฃ
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๐Ÿ“RCT weightlifting ๐Ÿ‹๐Ÿผโ€โ™‚๏ธ

Photos from Initiate Strength & Conditioning's post 13/09/2021

@ryandowen at the European Championships

Photos from Initiate Strength & Conditioning's post 12/09/2021

We have now expanded into three units! ๐ŸŽ‰๐Ÿ˜† โฃ
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Thank you to everyone for your continued patience this month. There is still some work to do but hopefully any disruptions should be kept to a minimum. Watch this space ๐Ÿ‘Œ๐Ÿฝ

12/09/2021

Initiate Sunday Highlight is back!!
Just a couple of pictures from this weeks activities.
I honestly think @gerwynfrancis came to the gym this week to catch up on his sleep?! ๐Ÿคท๐Ÿปโ€โ™‚๏ธ๐Ÿ™Š
#initiate #rct #rctweightlifting #fitness #gym #family #workout

Initiate Sunday Highlight is back!!
Just a couple of pictures from this weeks activities.
I honestly think @gerwynfrancis came to the gym this week to catch up on his sleep?! ๐Ÿคท๐Ÿปโ€โ™‚๏ธ๐Ÿ™Š
#initiate #rct #rctweightlifting #fitness #gym #family #workout

Photos from Initiate Strength & Conditioning's post 27/07/2021

Do you struggle with not knowing what to eat in the morning or you canโ€™t be bothered cooking/prepping?!

Well now you donโ€™t have to worry about what to have or even skipping breakfast which can cause you to overeat later on in the day.

We are now selling overnight oats in the gym. The first flavour is raspberries with strawberry jam ๐Ÿ‘Œ๐Ÿป
The ingredients and macronutrient breakdown are as follows:
Ingredients:
40g Oats
150g Skyr Yoghurt (fat free)
20g Strawberry Jam
32g Frozen Raspberries

Protein - 21g
Fats - 4g
Carbohydrates- 47g

Total Calories - 306kcal

All for just ยฃ3 each!! Limited stock so get them while they last!!! ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป #initiate #gym #fitness #health #motivation #cleaneating

23/07/2021

Wishing @danieldavies96 all the best in his new venture! Been a pleasure having you back in the gym and even more of a pleasure watching you do 50 cals on the echo bike โ˜บ๏ธ all the best mate and catch you soon ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป #initiate #gym #community #fitness #leavingpresent

Wishing @danieldavies96 all the best in his new venture! Been a pleasure having you back in the gym and even more of a pleasure watching you do 50 cals on the echo bike โ˜บ๏ธ all the best mate and catch you soon ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป #initiate #gym #community #fitness #leavingpresent

21/07/2021

This is just my opinion!
People think itโ€™s quicker and better to chalk the bar up before lifting but I personally believe this is counter productive!
The sole purpose of the knurl on a barbell is for grip and the deeper the knurl the more grip it provides! So when you brush chalk onto a bar it actually clogs the knurl and decreases the grip. You are much better off by chalking your hands to absorb moisture and provide EXTRA grip that the bar already has.
Plus it wastes so much chalk!

20/07/2021
20/07/2021

Monday night HIIT class ๐Ÿชข

Monday night HIIT class ๐Ÿชข

17/07/2021

@danilouisesmith91 24 weeks pregnant and still going strong! ๐Ÿ’ช๐Ÿป
Some of the exercises are adapted and will continue to be, including continuously decreasing the intensity but although she is not training for performance she still wants to be as fit and healthy as she can possibly be!
Now more than ever we need to take control of our health so donโ€™t let anything stand in your way and get after your goals! ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป #initiate #motivation #family #fitness #pregnancy #goals #bethebestyoucanbe #rhondda

30/05/2021

Weโ€™re all set for another week here at Initiate ๐Ÿ‹๐Ÿฝโ€โ™‚๏ธโฃ
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Bank holiday hours tomorrow - Open gym 8am-12pmโฃ
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Classes resume as normal from Tuesday onwards. โฃ
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Book in advance to secure your spot.

Weโ€™re all set for another week here at Initiate ๐Ÿ‹๐Ÿฝโ€โ™‚๏ธโฃ
โฃ
Bank holiday hours tomorrow - Open gym 8am-12pmโฃ
โฃ
Classes resume as normal from Tuesday onwards. โฃ
โฃ
Book in advance to secure your spot.

27/05/2021

Finally getting around to looking at the certificate and medal from Novemberโ€™s 2000 burpee challenge. A challenge we wonโ€™t want to be repeating any time soon... What should we do next / who should we fundraise for? ๐Ÿ˜…

Finally getting around to looking at the certificate and medal from Novemberโ€™s 2000 burpee challenge. A challenge we wonโ€™t want to be repeating any time soon... What should we do next / who should we fundraise for? ๐Ÿ˜…

08/05/2021

Itโ€™s good to be back

05/05/2021

๐๐จ๐จ๐ญ๐œ๐š๐ฆ๐ฉ ๐ข๐ฌ ๐›๐š๐œ๐ค โฃ
๐Ÿ”ธโฃ
Wednesdays 7.30pmโฃ
๐Ÿ”ธโฃ
Saturdays 9amโฃ
๐Ÿ”ธโฃ
DM for more info.

31/01/2021

Massive congratulations to @rhysdavis_6 and Ellie on the birth of their baby girl! Now the dadbod can officially begin ๐Ÿ˜œ๐Ÿ™Š

Massive congratulations to @rhysdavis_6 and Ellie on the birth of their baby girl! Now the dadbod can officially begin ๐Ÿ˜œ๐Ÿ™Š

31/12/2020

Not a favourite 9 or anything like that just a few pictures from this year which shows some of our awesome members and some changes that have been made throughout the past couple of months!
Iโ€™d just like to wish everyone a happy new year! (Canโ€™t be much worse than this one) ๐Ÿ˜ฌ and hereโ€™s to being open as soon as possible ๐Ÿฅ‚ come on Mark donโ€™t be a spoil sport! #initiate #gym #fitness #newyearnocorona #rhonddavalleys

24/12/2020

This was our Christmas Day Afghanistan 2008! Even though this year we are restricted in who we can see or what we can do just be thankful for the people who you get to spend it with just like we were in our situation.
Merry Christmas everyone and stay safe.

20/12/2020

Not a lot of good things seem to be happening lately but stories like this out shine all that crap! Amazing effort @ems_jellybean ๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป๐Ÿ‘๐Ÿป

#Repost @ems_jellybean with @get_repost
ใƒปใƒปใƒป
So that sees the end of the 8 week challenge with @steveinitiatechallenge and @initiate_sandc. I am now officially over 18lbs lighter than I was when I started, 2 dress sizes smaller, and a huge amount healthier! So pleased with myself, and just because the challenge is done, doesn't mean the good habits I've developed and maintained will be going anywhere!

Happy days.

#beforeafter #8weekchallenge #weightloss

19/12/2020

Hi Guys,

Iโ€™m sure you have all seen the news by now so unfortunately we will have to close from today!! ๐Ÿคฌ

I understand how frustrating this is for you as it is for us as well especially as there is no clear end date for us to re-open.

If you would like me to freeze your memberships as we did on the firebreak either comment or send me a message and Iโ€™ll do that from tomorrow.

I will organise a time and date for anyone wanting equipment to collect after Christmas.

Hopefully this wonโ€™t be for too long so until then merry Christmas and stay safe.

Thanks
Team Initiate

19/12/2020

Last @hathleteacademy strength club session until after lockdown! ๐Ÿ˜ซ

#Repost @hathleteacademy with @get_repost
ใƒปใƒปใƒป
Last strength club session of 2020๐Ÿ’ช๐Ÿฝ @initiate_sandc

14/12/2020

๐‚๐‡๐‘๐ˆ๐’๐“๐Œ๐€๐’ ๐Ž๐๐„๐๐ˆ๐๐† ๐‡๐Ž๐”๐‘๐’ ๐ŸŽ…๐Ÿปโฃ
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Wednesday 23rd - normal (annual 12 days of Christmas workout) *Christmas attire is a must*โฃ
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Christmas Eve - 9am class, open gym 10-12pmโฃ
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Christmas Day - CLOSEDโฃ
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Boxing Day - CLOSEDโฃ
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Sunday 27th - normalโฃ
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Monday 28th - 9am class, 10am-12pm open gymโฃ
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Tuesday 29th - 9am class, 10am-12pm open gymโฃ
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Wednesday 30th - 9am class, 10am-12pm open gymโฃ
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New Year's Eve - 9am class, 10am-12pm open gymโฃ
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New Year's Day - CLOSED โฃ
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Saturday 2nd - back to normalโฃ
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*These are just main timings for the gym, if we are open any other times throughout Christmas we will post in the members page. โฃ
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*Due to Covid you will need to book on for ๐€๐‹๐‹ classes and open gym. If you donโ€™t book on and the class or gym is already full you wonโ€™t be able to train.

09/12/2020

@jolee_gregory working through last weekโ€™s @hathleteacademy strength club session. โฃ
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The focus of these classes is to build maximal strength and power over the next few weeks, and to include accessory work to target any weaknesses you have. โฃ
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These classes will run every Saturday at 8am for both members and non members.

08/12/2020

Occasionally we workout at the gym but more often than not we have to put up with stuff like this! ๐Ÿ˜‚ how many of you go to the gym and can get away with doing things like this...Iโ€™ll wait. I must say though that both @hannahleevans and @ryandowen had both signed a waiver and a risk assessment was made before attempting...this.
Also, no one was harmed in the making of this video! #initiate #gym #couple #couplegoals #fitness #functional #keepsmiling

08/12/2020

James Smith

Fun video for you to watch ๐Ÿ™Š

CrossFit, I got your back bro... ๐Ÿ˜‚

06/12/2020

when @hathleteacademy strength club workout turns into a broad jump competition ๐Ÿธ

06/12/2020

โ€œHOLLYWOODโ€ workout in open gym yesterday โฃ
โฃ
For time:โฃ
2km runโฃ
22 wall balls โฃ
22 muscle ups / strict C2Bโฃ
22 power cleans (84/61 kg)โฃ
22 wall balls โฃ
2km run

05/12/2020

the most delicate peg board climb ๐Ÿ’

01/12/2020
30/11/2020

If one photo could sum up how Saturday felt ๐Ÿ’€

28/11/2020

๐Ÿคฎ

Outstanding effort by everyone today that turned up to complete ๐Ÿ๐ŸŽ๐ŸŽ๐ŸŽ burpees for @bonecancerresearch โฃโฃ
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Also well done to everyone that completed their burpees throughout the month of November... itโ€™s been a tough challenge.โฃโฃ
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Special thanks to everyone that contributed to the donations page and to everyone that turned up today to support. โฃ
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Thereโ€™s still time to donate if you want too... link in bio โฌ†๏ธ

28/11/2020

Outstanding effort by everyone today that turned up to complete ๐Ÿ๐ŸŽ๐ŸŽ๐ŸŽ burpees for @bonecancerresearch โฃโฃ
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Also well done to everyone that completed their burpees throughout the month of November... itโ€™s been a tough challenge.โฃโฃ
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Special thanks to everyone that contributed to the donations page and to everyone that turned up today to support. โฃ
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Thereโ€™s still time to donate if you want too... link in bio โฌ†๏ธ

14/11/2020

๐“๐ฐ๐จ ๐ฐ๐ž๐ž๐ค๐ฌ from today our coaches and some of our members will be attempting to complete ๐Ÿ๐ŸŽ๐ŸŽ๐ŸŽ burpees in one day in order to raise money for ๐›๐จ๐ง๐ž ๐œ๐š๐ง๐œ๐ž๐ซ ๐ซ๐ž๐ฌ๐ž๐š๐ซ๐œ๐ก. โฃ
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Well done to everyone who has already started their burpees and are completing ๐Ÿ๐ŸŽ๐ŸŽ๐ŸŽ throughout the month of November especially @swatkins041 who is aiming for ๐Ÿ‘๐ŸŽ๐ŸŽ๐ŸŽ. โฃ
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Thereโ€™s still time to get involved.โฃ
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๐‹๐ข๐ง๐ค ๐ข๐ง ๐›๐ข๐จ ๐ญ๐จ ๐๐จ๐ง๐š๐ญ๐ž โคด๏ธ

08/11/2020

Doesnโ€™t matter how or where you do it but please remember to pay your respects at 11am with a 2 minute complete silence for the fallen and the current serving members of our armed forces.
We Will Remember Them.

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Location

Telephone

Address

Unit 41 & 43 Gelli Industrial Estate
Rhondda
CF41 7UW

Opening Hours

Monday 6am - 8:30pm
Tuesday 6am - 8:30pm
Wednesday 6am - 8:30pm
Thursday 6am - 8:30pm
Friday 6am - 7:15pm
Saturday 9am - 12:30pm
Sunday 10am - 12pm
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