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Team Rees Fitness / TRF

@teamreesfitness

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Hybrid Athletes
@trfsculptandflow
🥈UK AG Mixed Doubles DD
🥇World AG Mixed Relay (6th Overall) DD
🥈 World AG Mixed Doubles DD
@two4seven_uk Code TRF20

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#sculpt #fitness #core #coretraining

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Heated sculpt, mat pilates, hot yoga and many other variations of yoga classes available here at @fibre_lab as part of your class membership 🧘🏻

Louise is one of five amazing Yoga and Pilates instructors delivering incredible mind and body sessions inside the Yoga Lab.

On a Monday you’ve got a choice of 👇🏻

Mat Pilates with Meg 09:30-10:30
@bymegjones

Heated Sculpt with Louise 18:30-19:15
@teamreesfitness

📌 Check out our full timetable pinned to the top of our page with classes for all styles of training.

Memberships and class passes available via the link in our bio and if you have any questions just drop us a message ☺️

📍 Fibre Lab, Stanney Mill Ln, Chester, CH2 4HY (Cheshire Oaks)

@fibre_lab

#fibrelab #cheshireoaks #grouptraining #gymclasses #yogapilates

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Meet OLD GUY Andy Rees.

At 51, Andy plays Masters Rugby League for Chester and Wales and competes in HYROX and Deadly Dozen events.

He returned to rugby because he missed the sport. He then started hybrid fitness with his wife so they could train together and stay fit as they got older.

Since then, Andy has played international Masters Rugby League, scoring a try in his first international for Wales, and won three Deadly Dozen competitions — Mixed Pairs, Relay and Deadly Strong.

His advice is simple:

“Stop making excuses. You don’t stop because you’re getting older. You get old because you stop.”

Real men. Real stories.

OLD GUY.

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Hybrid Work out of the Week for 22nd June 2026 from @teamreesfitness

This week it’s the first of a two-parter based on a fitness competition called Deka. This week we’re going to focus on the first five stations.

For the first exercise take a dumbbell or kettlebell in each hand and perform 25 reverse lunges. Make sure your knee touches the floor at the back.

Between each exercise make sure you do a 500 meter run.

Second exercise is 500 meters on the rowing machine.

Third exercise is a box step over. It is simple enough, set it to the highest height and try to do it as fast as possible.

Fourth exercise is a wall ball sit up. Lie down on your back and place your feet against the wall. Hold the wallball in front of you, then as you sit up launch the ball at the wall roughly about 4 to 5 foot up.

Finally, it’s time for 500m of Ski erg.

Then you are done, you have completed the first half of the Deka fitness competition. Second half next week.

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Hybrid Work out of the Week for 15th June 2026 from @teamreesfitness

With the World Cup in full flow. It is time for another football related workout to this week. This time it will be incorporating sprints and working with a kettlebell. So pick a relatively heavy kettlebell you will need it for the second half of the workout.

We start off with some football agility work. First up, it is 20 burpees, followed by 20 lateral jumps. For a lateral jump launch yourself off your outside leg to the side, then repeat in reverse (with the other leg) to end up where you started, that is one. Then finish off with 20 squat jumps.

Now it’s time for your sprints, go all out for two minutes, then slow it down to a fast walk for a minute, then all out again for two minutes.

The second set is where you bring in your kettlebell. This is where you get to lift the cup, except it is a kettlebell!

Holding the kettlebell in front of your chest, perform 20 squats. Then with a slight knee bend if you need. Push the kettlebell overhead 20 times. Then finish off by combining both these moves, with 20 thrusters. For a thruster, squat down, then as you stand up push press the kettlebell overhead.

Now repeat your sprint pattern from earlier.

Repeat the whole exercise set one more time from start to finish. Then you are done. Sit back and get ready for the next game on the TV. You deserve it.

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@deadly.dozen mixed relay today.

Chuffed to bits with our first podium/flag, it may have been a small field but it was far from an easy race with the runners up pushing us hard from the start.

Always a pleasure @katespeedo @teamreesfitness

🥇

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⏱️ EVERY 3 MINUTES FOR 5 ROUNDS ⏱️

💀 10 Deadlifts @ 225#
🔥 15 Toes-to-Bar
🤸 25ft Handstand Walk

Simple on paper. Different story when the clock starts.

The goal is to move efficiently, stay unbroken, and earn your rest. Grip, core, posterior chain, and shoulder stamina will all be tested as fatigue builds round after round.

Can you finish each round with enough time to recover before the next one begins?

Drop your time remaining after Round 5 ⬇️

#NomadTrainingHQ #WorkoutOfTheDay #WOD #CrossFit Deadlift ToesToBar HandstandWalk FunctionalFitness FitnessMotivation TrainHard GymLife FitnessCommunity StrengthAndConditioning EarnYourRest NoExcus

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Hybrid Work out of the Week for 25th May 2026 from @teamreesfitness

Second part of the deadly doesn’t work out this week as we focus on the six exercises we didn’t do last week in this workout.

As last week the reps are reduced slightly. This time pick two dumbbells that you can show the press fairly easily (but not too easily!) to be your weights through this exercise sequence

The first exercise is walking lunges take a dumbbell in each and then lunge forward until your back knee touches the floor. Then step forward to meet your front foot. Keep on doing this for 50m.

Next, take one of the dumbbells and place it on the floor next to your feet, pick it up from the floor with one hand and in one movement extended it overhead. Reverse the sequence to put it back on the floor. Repeat this with the other hand. 50 of these in total, 25 per arm.

The third exercise, is a bit easier, it’s a front carry. Take both dumbbells hold them tight to your chest and fast walk 200m.

Over halfway now, time to give your shoulders a bit of a burn. With a dumbbell each hand hold them next to your ears. Then shoulder press them up to full extension and drop back down. Repeat 50 times. Try doing it unbroken.

The overhead carry starts off easy and gets more difficult as the distance increases. You can try this with both dumbbells (1 per hand) or one dumbbell (held in both hands). You can always change your mind halfway through if it feels too easy or too hard. Simply lift it overhead and walk 150 meters. The only rule is it must stay overhead without touching your head!

Finally, finish off with 10 devil press. This is just a weighted burpee. So do the whole move burpee movement to the floor and back up making sure the dumbbells are extended at the top.

That’s it. 2 weeks. Two deadly Dozen workouts. You now deserve a break.

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So today was my first proper gym session Aspiretoinspire @ati_fitness_ where I put my all into it and not being shown what to do. I was there for 1 hour which I was so pleased with and apart from the first 10 mins I was the only one there. So for me to do what i did for 1 whole hour I am very #proudofmyself❤️ This is my time and I am working on me. I am lucky to have support from my amazing friend and PT Louise @teamreesfitness aswel as my friends and fellow gym buddies @tracey3786 and @erinpoland90 . And My 3 daughters/2 grandchildren 🥰 as they will be the ones I have to work around haha 😄 #loseforlife26 #stregthandfitness #theyearigettotarget

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Hybrid Work out of the Week for 11th May 2026 from @teamreesfitness

This week it is time for a cardio marathon, a real engine builder.

Mikko Salo is a legend of the CrossFit world and he developed this workout to keep you going for 39mins. You need a quiet gym as you will be swapping frequently between bits of equipment.

You can be flexible if equipment is taken and do but just keep on going.

The concept is you set yourself a calorie target and you hit it every minute on each piece of equipment. 10cals is a reasonable starting point but if that feels easy feel free to raise it to 12 or 14. If it seems daunting drop it down to 8. If you have no idea what you can manage, look at what you can reasonably do in about 40 secs in your first run through and aim to keep that number for 10 rounds. Push yourself as every 4 minute is a rest minute but don’t forget it gets much more difficult as you get more tired.

Once you hit your calorie target use the remaining few seconds to swap the piece of equipment, the faster you finish the more time you get to rest!

This will be 39mins of hard work. Give it a go. Then maybe give it a go in 6months to see how much progress you have made.

Enjoy!

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Hybrid Work out of the Week for 4th May 2026 from @teamreesfitness

This week it’s time to celebrate our city and our strong women with a diva Deva workout.

5 Exercises decreasing reps and distances.

Start off with a 1km run, then it’s time to start dragging your chariot with a 25m sled pull. Either attach a rope or a harness and drag a heavily laden sled 25m.

Then you are on to the combat section. 3 weighted activities with either a kettle bell or dumb bell. Use the same weight for all three if you can. Pick your weight wisely, go relatively heavy here because you get a decent amount of rest between sets and the max number of reps is 10.

For the kneeling woodchopper get on your knees and place the eight to one side of you, then holding it with both hands raise it from the floor across your body until it is extended over your body on the opposite side. Reverse to lower it back to the floor. 10 reps each side

The snatch is a similar action but single handed and from standing. Place the weight on the floor between your feet, squat down to pick it up, stand up and lift it to full extension overhead. Reverse to lower it back to the floor. 10 reps each side

Finally stand up, hold the weight by your ear and straighten your arm to extend it overhead.

Repeat that whole set four more times, reducing down the reps and distance each time.

After all that it’s time to relax, you are a Deva diva Victrix - a victorious Chester Diva.

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