CrossFit Iron Duke

𝗖𝗔𝗣𝗧𝗜𝗢𝗡 𝗧𝗛𝗜𝗦......

Best caption wins a FREE t-shirt or vest….

Context:
Members Nathan, Neil, Carl & Si patching up the pot holes in the entrance to the gym…..

Pop your caption below 👇🏻

𝗪𝗼𝗿𝗸 𝗛𝗮𝗿𝗱 ∙ 𝗠𝗼𝘃𝗲 𝗪𝗲𝗹𝗹 ∙ 𝗛𝗮𝘃𝗲 𝗙𝘂𝗻

CrossFit Iron Duke
More Than Just a Gym
Be Part of Something Bigger






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CrossFit UK & IRE

What a weekend for Team CFID ❤️🖤

Congratulations to:
Neil & Glynn - for taking part in their first ever CrossFit comp Crossfit Solent for the Solent Series Masters
Dawn & Laura - for taking a second place podium finish Crossfit Solent for the Solent Series Masters
Rich & team mate Ryan (Esprit de Corps) for taking a second place podium finish Crossfit Solent for the Solent Series Masters

Lindsay & Jay for completing the Bridges of London Walk in aid of Lymphoma Action

Rhiannon & Ben for undertaking - with their church group - the 3 Peaks Challenge

You all did amazing and should be proud of what you have achieved - Team CFID you are legends!

𝗪𝗼𝗿𝗸 𝗛𝗮𝗿𝗱 ∙ 𝗠𝗼𝘃𝗲 𝗪𝗲𝗹𝗹 ∙ 𝗛𝗮𝘃𝗲 𝗙𝘂𝗻

CrossFit Iron Duke
More Than Just a Gym
Be Part of Something Bigger






support
community
mentalhealthawareness
preandpostnatal
adaptivetrainers
fitforlife
itsoktotalk
nutrition
bepartofsomethingbigger
themagicofcrossfit
waterlooville
CrossFit UK & IRE

A huge 𝗧𝗛𝗔𝗡𝗞 𝗬𝗢𝗨 once again to all our amazing members who donated to our latest food drive for waterloovillefoodbank

So many families heavily rely on food banks and their shelves often run low, or at times even empty…..

Our next food drive for Waterlooville Food Bank will start again at the end of July, but we will happily accept donations at anytime:
Canned produce
Baby food
Dried food stuffs such as pasta, rice and other non perishable items
Cleaning products
Sanitary items

Thank you as always for your support

𝗪𝗼𝗿𝗸 𝗛𝗮𝗿𝗱 ∙ 𝗠𝗼𝘃𝗲 𝗪𝗲𝗹𝗹 ∙ 𝗛𝗮𝘃𝗲 𝗙𝘂𝗻

CrossFit Iron Duke
More Than Just a Gym
Be Part of Something Bigger






support
community
mentalhealthawareness
preandpostnatal
adaptivetrainers
fitforlife
itsoktotalk
nutrition
bepartofsomethingbigger
themagicofcrossfit
waterlooville
CrossFit UK & IRE

𝗧𝗘𝗦𝗧𝗔𝗠𝗘𝗡𝗧 𝗧𝗨𝗘𝗦𝗗𝗔𝗬

When Paul walked through the doors of CrossFit Iron Duke in May 2025, he weighed 96kgs, and in his own words ‘I was obese and my mental health was through the floor as I suffer with crippling CPTSD’

Paul had the added the issue that he was also scared of exercise, due to a quadruple heart bypass in April 2022, the recovery of which was extremely hard both physically and mentally. ‘having to spend three months in a room on my own in hospital totally shattered my physical and mental health’

Paul started his CrossFit journey with us, by starting with our Fit for Life classes, and straight away he knew he’d found his tribe. ‘The physical movement coupled with safe coaching enabled me to have confidence in what I was doing, plus confidence in my heart health’. Paul undertook our nutrition programme under the watchful eye of coach Demi and this totally changed his relationship with food.

‘I lost 12kgs, built some muscle in places that I didn’t know existed and made new friends, plus my CPTSD calmed right down. I was a T2 diabetic on insulin when I started and after 6 months I’d managed to stop insulin and was declared in remission, plus my physiotherapist discharged me and my counsellor said my PTSD scores had come down enormously’

Paul progressed to doing things he’d forgotten how to do, and has even started running again!

‘It’s difficult to put into words what CFID has done for me… it’s totally transformed my life and everyone has been so supportive and encouraging, a heartfelt thank you to all of you who’ve been part of my journey, what a ride!

What a journey indeed Paul ❤️🖤

𝗪𝗼𝗿𝗸 𝗛𝗮𝗿𝗱 ∙ 𝗠𝗼𝘃𝗲 𝗪𝗲𝗹𝗹 ∙ 𝗛𝗮𝘃𝗲 𝗙𝘂𝗻

CrossFit Iron Duke
More Than Just a Gym
Be Part of Something Bigger

🤍💜 𝗪𝗢𝗠𝗔𝗡𝗦 𝗛𝗢𝗨𝗥 💜🤍

Another monthly Womans Hour done 🫶🏻

As always there was lots of laughter, chatting, catching up, training, sweating and having fun - all showing up to do the same thing.
💫 💫 Supporting and empowering each other 💫💫

Our next Womans Hour is Friday 3 July. Please pass on to anyone you think may benefit from this…

DM for more information and to book in - and don’t forget this is FREE

𝗪𝗼𝗿𝗸 𝗛𝗮𝗿𝗱 ∙ 𝗠𝗼𝘃𝗲 𝗪𝗲𝗹𝗹 ∙ 𝗛𝗮𝘃𝗲 𝗙𝘂𝗻

CrossFit Iron Duke
More Than Just a Gym
Be Part of Something Bigger






support
community
mentalhealthawareness
preandpostnatal
adaptivetrainers
fitforlife
bepartofsomethingbigger
themagicofcrossfit
waterlooville

What’s happening this 𝗝𝗨𝗡𝗘 at CrossFit Iron Duke?

🙎🏼‍♀️ 𝗪𝗢𝗠𝗔𝗡𝗦 𝗛𝗢𝗨𝗥 - Friday 5 June at 1900
🧔🏻‍♂️ 𝗠𝗔𝗡𝗦 𝗖𝗟𝗨𝗕 - Friday 12 June at 1900
Both are open to members and non members and FREE to attend. You can workout, or just pop in for a cup of tea/ non alcoholic beer and a chat. Please pass on to anyone you think may need this

💪🏻 𝗙𝗜𝗧 𝗙𝗢𝗥 𝗟𝗜𝗙𝗘
Know anyone that could benefit from our Fit For Life class (55+)? Then they can try us for FREE. Classes run at 11:15 on Mondays, Wednesdays and Fridays. Open to members and non members

🆓 𝗧𝗔𝗦𝗧𝗘𝗥 𝗦𝗘𝗦𝗦𝗜𝗢𝗡𝗦: FREE taster sessions run on Tuesdays at 1845; Thursdays at 0600, 1230 & 1800 and Saturdays at 1000.

🤸🏻‍♂️ 𝗥𝗔𝗪 𝗞𝗜𝗗𝗦 𝗚𝗬𝗠𝗡𝗔𝗦𝗧𝗜𝗖𝗦
Preschool gymnastics classes run six days a week, for children aged 18months to 8 years. Trials can be booked for all classes, limited spaces available book: https://pbbl.uk/RAWKidsGymnasticsWaterlooville

🥫 𝗙𝗢𝗢𝗗 𝗗𝗥𝗜𝗩𝗘 - we are now accepting donations for Waterlooville Food Bank until Thursday 4 June. Canned produce, baby food, dried food stuffs such as pasta, rice and other non perishable items will be gratefully received, along with cleaning products and pet food. Please donate what you are able, even if it’s just a can of beans or a packet of rice. We are always so grateful for your support with our food drives, as is the food bank and the families that rely so heavily on them

⭐️ 𝗖𝗢𝗠𝗜𝗡𝗚 𝗦𝗢𝗢𝗡 ⭐️
𝗦𝗧𝗥𝗢𝗡𝗚 𝗚𝗜𝗥𝗟 𝗦𝗤𝗨𝗔𝗗
Strong Girl Squad Holiday Club, runs from Tuesday 4 August for girls aged between 11 and 16 years. This club is 𝗙𝗥𝗘𝗘 for girls who are on free school meals. Limited places are available.

For more info click the link in our bio, or drop us a DM

𝗪𝗼𝗿𝗸 𝗛𝗮𝗿𝗱 ∙ 𝗠𝗼𝘃𝗲 𝗪𝗲𝗹𝗹 ∙ 𝗛𝗮𝘃𝗲 𝗙𝘂𝗻

CrossFit Iron Duke
More Than Just a Gym
Be Part of Something Bigger


established2014














crossfitukandire cfidstronggirlsquad Waterlooville Food Bank

💚 𝗪𝗘𝗟𝗟𝗡𝗘𝗦𝗦 𝗪𝗘𝗗𝗡𝗘𝗦𝗗𝗔𝗬 💚

The world is so focused on what is desirable.. the quick fix, the detox, the magic pill, the easy convenience products, and of course a fast-paced lifestyle, combined with social media myths that we forget about making our health and wellness a priority.

Prioritise your health and wellness by focusing on what is required… adequate sleep, hydration, daily movement and exercise, eating a variety of quality whole foods - including lean sources of protein, vegetables, fruits and complex carbohydrates.

What habits will you work on?

Comment below ⬇️

𝗙𝗶𝘁𝗻𝗲𝘀𝘀 ∙ 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 ∙ 𝗔𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆

Iron Duke Wellness
CrossFit Iron Duke

wellness healthyhabits nutritioncoaching fitforlife waterlooville nutritiontips
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⭐️ 𝗠𝗔𝗬 𝗖𝗢𝗠𝗠𝗜𝗧𝗧𝗘𝗗 𝗖𝗟𝗨𝗕 ⭐️

Congratulations to all those members that hit 12+ classes for May

A special shout out to Jospeh for topping the classes at 24 - again 💪🏻

And a special mention to all those members on a streak for 12+ classes!

𝗪𝗼𝗿𝗸 𝗛𝗮𝗿𝗱 ∙ 𝗠𝗼𝘃𝗲 𝗪𝗲𝗹𝗹 ∙ 𝗛𝗮𝘃𝗲 𝗙𝘂𝗻

CrossFit Iron Duke
More Than Just a Gym
Be Part of Something Bigger






support
community
mentalhealthawareness
preandpostnatal
adaptivetrainers
fitforlife
itsoktotalk
nutrition
bepartofsomethingbigger
themagicofcrossfit
waterlooville

𝗧𝗘𝗦𝗧𝗔𝗠𝗘𝗡𝗧 𝗧𝗨𝗘𝗦𝗗𝗔𝗬

In late March 2024, Hannah walked through the doors of CrossFit Iron Duke after her friend Zoe (who is a member), suggested CrossFit may be good fit for her, to try and gain some sort of control back in her life.

Hannah came in and had a long chat with us, about her past medical history and also the concerns and fears that she had with starting (and wanting to exercise again), after the birth of her third child.

Hannah used to exercise at school but after starting college, exercise stopped. She was still an active person but didn’t train in any way. She ran here and there between having her children and after the birth of her third baby, Hannah experienced sepsis which affected the valves in her heart. During this unwell, uncertain period of postpartum Hannah’s mental health plummeted.

This is when Zoe suggested she tried CrossFit. After her initial consultation and a couple of 1-2-1s, she had the call that her heart was cleared medically, and she was straight into the gym.

“I’d never trained in a gym before because I’ve never felt comfortable in that environment but CFID is totally different to the stereotype and is an incredible community”

“Kerry scooped me up and with her postpartum knowledge supported me in building my fitness and rebuilding my sense of self and confidence. All the coaches bring their own special element to the gym and make it an awesome place to be”

Hannah trains regularly and is back running properly, even completing a half marathon in April this year. The children also come in when she trains and as Hannah so kindly says “My youngest took her first steps in the gym, and in a way I did too”. ❤️🖤

𝗪𝗼𝗿𝗸 𝗛𝗮𝗿𝗱 ∙ 𝗠𝗼𝘃𝗲 𝗪𝗲𝗹𝗹 ∙ 𝗛𝗮𝘃𝗲 𝗙𝘂𝗻

CrossFit Iron Duke
More Than Just a Gym
Be Part of Something Bigger






support
community
mentalhealthawareness
preandpostnatal
adaptivetrainers
fitforlife
itsoktotalk
nutrition
bepartofsomethingbigger
themagicofcrossfit
waterlooville

💚 𝗪𝗘𝗟𝗟𝗡𝗘𝗦𝗦 𝗪𝗘𝗗𝗡𝗘𝗦𝗗𝗔𝗬 💚

𝗧𝗢𝗣 𝗧𝗜𝗣𝗦 𝗙𝗢𝗥 𝗛𝗬𝗗𝗥𝗔𝗧𝗜𝗢𝗡

Ways to stay hydrated, especially in hot weather…

💧 Drink 8+ glasses of water a day - consistently. Drink often and not just when you are thirsty
🥤 Limit sugary drinks
🍋 Flavour your water - if plain water just doesn’t cut it, then infuse it with citrus fruits or berries
🍉 Eat your water - many fruits, including as watermelon and strawberries are literally 90% + water
🍅 Eat your water - many vegetables such as tomatoes, cucumbers and carrots are 90% + water

What tip will you try?

Comment below 👇🏻

𝗙𝗶𝘁𝗻𝗲𝘀𝘀 ∙ 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 ∙ 𝗔𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆

Iron Duke Wellness
CrossFit Iron Duke

wellness healthyhabits nutritioncoaching fitforlife waterlooville nutritiontips
holisitichealth holistichealthcare healthytips healthylifestyle