Initiate Strength & Conditioning

Initiate Strength & Conditioning


Good luck to those doing inferno today ✋💪
Sorry for any inconvenience guys gym will be closed tomorrow. HERO will run as normal Sunday 10am.
CrossFit Initiate thank you so much for supporting 2 Wish x
Bank holiday hours tomorrow?
This looks good for a nice long open gym session 🙈
For those who have done or doing today’s class GVT 10x10 back squat! Do it! 🏋️‍♀️
If you didn’t know, our Chiropractor Rob is an avid CrossFit enthusiast at CrossFit Initiate


Every athlete needs a little help to get them working to their optimal potential.

Here’s Rob helping one of the ‘Beasts’ before a competition.

1 year ago! What a fantastic day it was in the gym! Over £2000 raised in the end. Next charity day information coming soon.
You’re going to need some tape Steven Davies#18.4
We’ve had a great afternoon hosting the adults and children of CrossFit Initiate for their January social event.

They chose to have an Old School Sports Day (with some CrossFit and Strongman challenges thrown in!) and lots of fun and laughs were had competing in classic events like the Sack Race, Corner Spry, Egg & Spoon Race and Tug of War.

Many congratulations to Team Misfits who emerged victorious!
Sarah Louise Lloyd
Fruit & nut porridge was lush!!
Good choice Julia.

Initiate Strength and Conditioning is a fitness based programme which caters for all abilities and fitness levels.

Operating as usual

Photos from Initiate Strength & Conditioning's post 04/02/2022

New shower and changing room installed by Ken Gregory 👌🏽


Current timetable 🏋🏼‍♂️


Here are our podium finishers from today’s in-house comp 👏🏽

Well done to everyone that competed and a massive thank you to everyone that has donated to the CrowdFunder page.



Our next four week shred is starting MONDAY 8th NOVEMBER. ⁣

This is a four week challenge, designed to help you make healthier choices and stay on track / get back on track to reaching your goal. ⁣

Included in this challenge:⁣
• A generalised meal plan⁣
• Meal and recipe ideas ⁣
• Weekly weigh in / check ins⁣
• Access to a private WhatsApp group for sharing meal ideas, recipes and motivation⁣

To sign up:⁣
• Click the link in our bio to direct you to our crowdfunder page⁣
• Purchase the four week shred reward from the reward section ⁣
• Message us to confirm your email address and phone number

Photos from Initiate Strength & Conditioning's post 23/10/2021

What a day!!!
Another Wodathon done and dusted! This time 8 workouts in 6 hours completed in a “hopper” style.

Amazing turn out and an awesome effort from everyone who completed any and all of the workouts. 👏🏻👏🏻

Special thank you to anyone who came down to show their support and to everyone who was kind enough to donate anything they could. 👏🏻👏🏻👏🏻

We still have donations coming in and raffle money to be collected so the final count will be completed this week and donated to

Even though the work is done our bodies will be feeling the effects so still time to make a donation no matter how little, it all counts.

Link in the bio to donate.

Highlight of my day was .83rileytatum0612 catching a chicken on our mile run together! 😂😂


Our Crowdfunder page is now LIVE!!!

From now until our Wodathon on Saturday 23rd of October we will be raising money for with 50% going on improving the facility so that we can have showers and proper changing rooms!

The more we can raise the more we can donate! After Saturday we will be solely raising money for the facility so if you want to help donate towards sands please do so by then.

On the Crowdfunder page you will also see plenty of rewards so you can actually get something back for donating. You can also just donate if you don’t want any rewards and also more rewards can be added. If you are participating in the Wodathon there is a £20 entry fee which is set as a reward so you just need to donate via Crowdfunder and if you want to pick any workouts for Saturday that is also done on there. If you do want to choose any workouts, comment the workout when you donate or if there isn’t an option to do so just let me know what your workout is.

Link in Bio.

Thanks and let’s try to raise as much money as possible for this amazing cause.


Our next long awaited WODATHON is finally here!
On Saturday 23rd October we will be hosting our annual fundraiser event where we will be raising money for the charity which is the leading stillbirth and neonatal death charity in the UK. If you want to see more information on what exactly they do just visit

To raise money we will be completing a series of workouts in the format of a “Hopper” style where we will put x amount of workouts in a Hopper and which one comes out we will do. We will do this from 7:30am (8am workout starts) to around 2pm. You don’t have to do all workouts, you can come along to whatever you can make and show your support in any way possible. Donations will be taken on the day so if you would like to donate anything you can please come along and show your support even if you don’t want to do any workouts 👌🏻

This a a family friendly event so feel free to bring them along and if you are not a member you are also more than welcome to come along and show your support or even participate in some of the workouts.


Competition is over, what to do next??!
Here are just a few tips on what you can do and how you can move forward in preparation for your next comp.

Recover! We have all pushed our bodies so hard in preparation for a one day event that it needs adequate recovery. I would suggest at least 2 weeks of low level intensity concentrating on technique by slowing movements down ensuring you are moving to the best of your ability. Tempo exercises are a perfect way to do this. 👌🏻

Build Muscle. Bodybuilding type movements used to isolate individual muscle groups are a great way to reduce the risk of injury. Perform around 3 sets of 8-12 reps for each body part and you won’t go far wrong.

Protein! Ensure you are getting sufficient protein intake which will help you recover and also build muscle to get your body as strong as possible! Aim for 30% of your overall calories from protein or around 2g per Kg of bodyweight depending on goal.

Imbalances. We all have imbalances and one of the main reasons people get injured is due to this. Use this time to address these by utilising single arm/leg/body exercises to address any strength or stability issues. Always start with your weaker side first.

Stretch! If you haven’t prioritised stretching and mobilising by now then maybe this is the time to start. How do you expect to be in peak form and hit good positions if you have the ankle mobility of a wooden stick!

Finally, if anything is niggling or aggravating, you need to stop and find an alternative exercise that you can perform without any undue stress on the body but still hit the workout with relative intensity.

Team Initiate

Photos from Initiate Strength & Conditioning's post 27/09/2021

Action shots from the weekend at

Photos from Initiate Strength & Conditioning's post 27/09/2021

Photos from Initiate Strength & Conditioning's post

Photos from Initiate Strength & Conditioning's post 26/09/2021

Action shots from the weekend at

Photos from Initiate Strength & Conditioning's post 26/09/2021

Action shots from the weekend at


Amazing effort from all of our members today at ! Thank you to everyone for coming to support. It’s been awesome to see a few new faces on the completion floor, and hopefully more again next year 👏🏽


Busy day underway for all of our teams participating in today’s competition


Few photos from this week! 💪🏻💪🏻
Not sure which one I like more, the one with dying or the one with dying?! 🤔😂


Coach at the European Championships. 🥉


The new sign 🤩⁣

📍RCT weightlifting 🏋🏼‍♂️

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

at the European Championships

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

We have now expanded into three units! 🎉😆 ⁣

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 👌🏽


Initiate Sunday Highlight is back!!
Just a couple of pictures from this weeks activities.
I honestly think came to the gym this week to catch up on his sleep?! 🤷🏻‍♂️🙊

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

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

Well now you don’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 👌🏻
The ingredients and macronutrient breakdown are as follows:
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 £3 each!! Limited stock so get them while they last!!! 💪🏻💪🏻


Wishing 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 ☺️ all the best mate and catch you soon 💪🏻💪🏻


This is just my opinion!
People think it’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!


Monday night HIIT class 🪢


24 weeks pregnant and still going strong! 💪🏻
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 don’t let anything stand in your way and get after your goals! 💪🏻💪🏻


We’re all set for another week here at Initiate 🏋🏽‍♂️⁣

Bank holiday hours tomorrow - Open gym 8am-12pm⁣

Classes resume as normal from Tuesday onwards. ⁣

Book in advance to secure your spot.


Finally getting around to looking at the certificate and medal from November’s 2000 burpee challenge. A challenge we won’t want to be repeating any time soon... What should we do next / who should we fundraise for? 😅


It’s good to be back


𝐁𝐨𝐨𝐭𝐜𝐚𝐦𝐩 𝐢𝐬 𝐛𝐚𝐜𝐤 ⁣
Wednesdays 7.30pm⁣
Saturdays 9am⁣
DM for more info.


Massive congratulations to and Ellie on the birth of their baby girl! Now the dadbod can officially begin 😜🙊


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!
I’d just like to wish everyone a happy new year! (Can’t be much worse than this one) 😬 and here’s to being open as soon as possible 🥂 come on Mark don’t be a spoil sport!

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Unit 41 & 43 Gelli Industrial Estate
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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