Be quick and grab yourself an item or three from our “Send Noods” Winter 22 drop! Click the image below to get your Noods ..read more

Head over to our shop and get your hands on the limited Summer merch, time is ticking. Its a time limited deal so be quick, they wont be around for ever!                                         ..read more

Intern Jess has worked in sports travel for 9 years and been involved with international sports tours. Jess has been training and competing in Olympic weightlifting for 6 years. She placed 3rd in the 2019 English Championships, taking the bronze medal and 2nd in the South West British Open 2020. Jess embodies our ethos and spirit here at FlowState and has a thirst for knowledge that we always encourage. We look forward to watching her grow as a trainer and part of the coaching team. Jess is available for PT and will be giving you some technical breakdowns of everything in class. She has an ey ..read more

What to expect and do when attending a FlowState Outdoor CrossFit Session The main difference to expect is a new kit grab and kit drop. At various points throughout the session you’ll be required to grab the piece of kit you need for the warm up, drill, WOD or accessory work. Then when not needed to return it. This means when you look at your station you only ever have what you need for that particular section. During the WOD your PVC pipe from the warm up won’t be out and in the way. I’ll detail Monday’s session as an example: Park outside our gate on the main estate Walk to a station in the ..read more

CrossFit Inc after recent events have appointed a new CEO (Dave Castro) and are making changes in how they interact with their affiliates and how they operate as their own company. Don’t be confused, the unaffiliations we are seeing are not to do with the tweet specifically, more to do with on going recklessness from the previous CEO and a lack of general communication from HQ with regards to news and updates. Social media is making it appear that they are leaving because of recent stupidity but that isn’t generally the case. I think the public image of Castro isn’t great but he is good for th ..read more

WHAT IS IT? The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules. So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetab ..read more

Decision making in 2019 “You are on holiday after all” That’s what the flight attendant said when looking to sell snacks and refreshments to a plane full of people at 22:09 on a Monday night. “You are on holiday after all”. Like that makes it “ok”. I know there is another argument there, as in, who am I to say what is or more importantly what is not “ok”. This then comes down to your opinion, experiences and education. I’m not saying I’m right and anyone who differs is wrong but I’m the one writing the article so in this case someone needs to set out what is and isn’t expected in a healthy lif ..read more

Was great to meet Faye from BBC Gloucestershire today and discuss what we are doing here at our gym in Tewkesbury and talk about the CrossFit Games Open starting next week ..read more

World-Class Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep work ..read more

HEAD COACH Before starting CrossFit Luke trained in Mixed Martial Arts. He did this just as a way to keep in shape but never really reached his true fitness potential. He was then introduced to CrossFit and instantly a connection was made. He is a CF-L3 Certified CrossFit Trainer, CrossFit Endurance Trainer, CrossFit Movement & Mobility Trainer, CrossFit Powerlifting Trainer and CrossFit Gymnastics Trainer. He also judges CrossFit events worldwide (inc Reebok CrossFit Games Meridian & European Regionals, Reebok CrossFit Invitational) and has the CrossFit Judges certificate 2013 to pre ..read more