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"White Cliffs CrossFit is more than a gym, it's a community of support, education, and encouragement to achieve your fitness goals."

FIRST CLASS COACHING, FIRST CLASS FACILITIES

White Cliffs Crossfit is a community of people who aspire to improve their overall fitness, strength, flexibility and conditioning. With workout classes running throughout the day, led by CrossFit qualified coaches, people have the opportunity to train through a series of functional movements, olympic lifts, metabolic conditioning workouts and gymnastics. The results of Crossfit speak for themselves and people are beginning to recognise the value in training the body in such a way, without the use of machines or training aids.

Kent Crossfit, Dover

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Kent Crossfit, Dover

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Kent Crossfit, Dover

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  • Which one are you?! 🍕 🥦 🥗 •••••••••••••••••••••••••••••••••••••••••••
The weekend is here! Friday is a good excuse to crack open a bottle, have a take out and sit in front of the tv and chill ❤️ and why not, you have worked hard all week! #doyou #friyay •••••••••••••••••••••••••••••••••••••••••••
1️⃣ takeout won’t make you fat, like one salad won’t make you skinny. Consistency is 🔑 just because you have a bad meal and a drink doesn’t mean it has to continue for the whole weekend into the next week #bereal #choices ••••••••••••••••••••••••••••••••••••••••••
Let’s be real, we all like cake! So have a guilt free slice 🤗 ••••••••••••••••••••••••••••••••••••••••••
#foodforthought #food #diet #health #cake #takeout #happyfriday #friyay #eatwellbewell #health #guiltfree #liveyourlife
  • Hands up if you have knocked the entire bucket over unintentionally or had a close call 🙋‍♀️ #ithappens ••••••••••••••••••••••••••••••••••••••••••
#clumsy #crossfitlife #chalk #chalkmonster #oops #itwasntme #iamwhitecliffscrossfit #runandhide
  • Never be scared or embarrassed to ask for a squat spot 🏋️‍♀️ #safety •••••••••••••••••••••••••••••••••••••••••••
There is no shame in asking for support when back squatting. It may feel uncomfortable and look a bit too close for comfort having someone right behind you invading your personal space but having someone you trust to help you if you get stuck is what’s important! #supporteachother •••••••••••••••••••••••••••••••••••••••••••
@jay_dog78 demonstrating a strong spot for @scottjparkin on his backsquat PB 💥👌 Nice Work! #bros ••••••••••••••••••••••••••••••••••••••••••
#squats #pb #strong #iamwhitecliffscrossfit #backsquats #fitness #strength #squatspot #spotter #deep #arsetograss
  • Find a training buddy that gives you rage & power 🏋️‍♀️ 💥 •••••••••••••••••••••••••••••••••••••••••••
Our very own @white_cliffs_crossfit coach @jay_dog78 showing us how it’s done smashing out a new PB 👏 ••••••••••••••••••••••••••••••••••••••••••
#buttgains #squats #backsquat #trainingbuddy #crossfit #coach #heavyaf #iamwhitecliffscrossfit #strongman #legday
  • “Little by little, a little becomes a lot.” ••••••••••••••••••••••••••••••••••••••••••
People often say “I should write down what I do at the gym.” 📚 🖊 And the answer is YES! YES you should record it! Make what you do accountable and measure the progress 🏋️‍♂️ ••••••••••••••••••••••••••••••••••••••••••
There will be days where training is a sh#t show and you will feel like you aren’t progressing 🤦‍♀️ but in reality you are progressing your just having a sh#t day, we all have them! On the other hand you will have great days where You hit a personal best! #celebrate 
Here is @_kirstyhorne_ hitting a personal best in her lifting👏 #beast ••••••••••••••••••••••••••••••••••••••••••
So get recording, get a diary or use SugarWOD!! Record each lift and and times for benchmark workouts such as FRAN 🏋️‍♀️ #accountable #diary #fitness #fitnesslog #whitecliffscrossfit #lovetolift #jouney #fitnessjourney #keepgoing #progress #crossfit #dontgiveup #dontquit #baddays #gooddays #assess #failforward
  • Did someone say BINGO?! •••••••••••••
Time is ticking ⏳ the first to person to get everything on @white_cliffs_crossfit bingo card ticked off, signed and with photographic evidence you will win £1️⃣0️⃣0️⃣ voucher for a store of your choice! ••••••••••••••••••••••••••
You gotta be in it to win it!!! 💵 Good Luck!!! #winning #money #bingo #abitoffun #community #crossfit #workhard #inittowin #letsdothis #whowillwin #whitecliffscrossfit #iamwhitecliffscrossfit #members #family #together #havefun
  • It’s so easy to give up, so easy to quit, so easy not to keep driving through the suffering ***************** for successful people it’s the other way around. It’s HARD to quit. What side are you? #whitecliffscrossfit #iamwhitecliffscrossfit #wearewhitecliffscrossfit
  • You may feel like you look silly doing this but it really works! 💪 We have different sized bands for everyone @white_cliffs_crossfit to play with! Use before a workout or inbetween lifting and feel the burn 🔥 •••••••••••••••••••••••••••••••••••••••••••••••••••••••••
Posted @withrepost • @flexible.bear 📿Band Hip Warm Up⤵️ 👉Looking for a simple sequence to get those hips warmed up quickly? Check out the moves in the video! 🔥Run through each move for 2-3 sets of 8-15 reps and your butt cheeks, hamstrings and quads will be fired up ready to get sh#t done 🔥 •••••••••••••••••••••••••••••••••••••••••••••••••••••••••
#bandedworkout #mobility #warmup #switchon #crossfit #accessorywork #quads #hips #legs #hamstrings #healthy #healthybody #fitness #feeltheburn #burnbabyburn
  • “Get fit in the gym and lose weight in the kitchen.” #health #food #makeaplan
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Hands up to those who are strict with them selves on a normal working week and then come Friday crack open a bottle of wine and order a takeout whilst binging on crappy TV 🤔 🙋‍♀️ we have all done it, and there is nothing to be ashamed about when doing it! 😜 #liveyourlife #downtime
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The problem starts when you go, “f#ck it, Iv ruined my hard work this week, I may as well carry on.” Before you know it that one meal and bottle of wine turns to 3️⃣days of binging before starting “healthy” all over again on Monday.
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Remember, 1️⃣ bad meal won’t make you fat, just like eating 1️⃣ salad won’t make you skinny. So if you fall off the wagon and eat a chocolate bar don’t panic, just make sure you get back on the wagon for your next meal 👌 ••••••••••••••••••••••••••••••••••••••••••••
#foodie #bingeeating #food #realfood #junkfood #falloffthewagon #eatclean #fitness #failforward #makeaplan #coach #goals #makeagoal #eating
  • Don’t be scared to let your child explore their potential with lifting weights 🏋️‍♀️ #coach #startthemyoung ••••••••••••••••••••••••••••••••••••••••••
Posted @withrepost • @squat_university Let’s get one thing straight. Children CAN lift weights safely without fear of broken bones or stunted growth🥊
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When you look at the research, there is actually a very LOW risk of injury to children who participate in weight training & the sport of weightlifting or powerlifting. This is often attributed to good coaching and qualified supervision. It may surprise you that the injury rates for young athletes participating in the sports of weightlifting and powerlifting are considerably lower than those of rugby, soccer and football!📝
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One research study followed a group of competitive weightlifters (11-14 years old) over an entire year of training and competing. After a full year, there was not a single injury found that limited training or required professional medical attention. It was even safe for young athletes to find their 1 repetition maximum (1RM) without fear of injury (provided proper technique and supervision). The force an athlete sustains when performing a maximal strength test (such as a 1 RM squat) is actually less than what they would be exposed to on a daily basis in most other sports. Youth weight training also does NOT automatically cause growth plate fractures or stunt growth!🥊
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In fact, lifting weights at a young age may even help reduce injury occurrence in other sports! Youth athletes who lift weights are less likely to sustain an injury in their chosen sport!📝
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As long as an athlete is mature enough to accept coaching, adequately supervised, and prescribed correct weights and technique by their coach they can start lifting without fear of injury🙌🏼
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#squats #learning #coach #youth #weightlifting #crossfit #backsquat #iamwhitecliffscrossfit #safety #potential #doitright #support #growth #growthmindset #goals #startthemyoung #explore
  • “If there is no struggle, there is no progress.” •••••••••••••••••••••••••••••••••••••••••••
Posted @withrepost • @lis_rus24 Feel like I am finally making some progress with this crossfit malarkey. 37.5kg clean and jerk. 30kg snatch #ididnotbounceback #onedayiwillhavemuscles
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#girlswholift #iamwhitecliffscrossfit #crossfit #progress #fitnessjourney #fitness #strongerthenyesterday #health #fitness #happiness #keepgoing #moveforward #coach
  • Be 10% better then you was yesterday 💪 #stronger #fitter #faster ••••••••••••••••••••••••••••••••••••••••••
This man @davidgoggins 🙌 absolute legend! Take a few minutes out of your day to listen to him, motivation at its best 👌 #motivation #makeaplan #moveforward #beabetteryou #getoffthesofa #mindset #bebettereveryday

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