We have our first in house competition this Saturday and we can’t wait! These are the workouts for our members competing 🏃🏻‍➡️🏋🏻‍♀️❓ Good luck to everyone taking part! See you on the dance floor! #ASND #FITTERFASTERSTRONGER

Fitter ✅ faster ✅ stronger ✅ If you’d like to experience what ASND has to offer drop us a DM with “FREE TRIAL” to claim your two free classes (1 x perform and 1 x hyrox or fit class) #ASND #FITTERFASTERSTRONGER

Thank you to everyone who came down for today’s run club 🙌🏻 we love seeing our members getting faster following our programming 🏎️ On the last Sunday of every month we host a free 5k run club around Poynton 🏃🏼‍♀️ our coaches bookend the run so you can’t get lost and we can cater for a wide range of paces. If you’d like to get involved don’t hesitate to reach out to our Instagram or Facebook! #ASND #FITTERSTRONGERHAPPIER

The next ASND run club is the 30th March. The plan is the same… meet at @lachouquettebakery in Poynton at 9am. Set off for a 5k loop at 9:15. As always the guys will spread out and bookend the run. If you’re now familiar with the route you’re more than welcome to sprint ahead if you’re chasing a PB 🙌🏻🏃🏼‍♀️ #ASND #FITTERSTRONGERHAPPIER

The registration for the first ASND throwdown 25.1 is full ✅ Thank you to everyone who has put their name down 🙌🏻 we can’t wait! If you are competing you will receive an email from us ahead of the competition with information about your team, what to expect on the day and what to bring. Don’t worry if you missed this event… 25.2 will be here in no time 👀 Spectators are also welcome! There will be a DJ, coffee van, cake stand and more! See you on the dance floor 🏋🏻‍♀️ #ASND #FITTERSTRONGERHAPPIER

New perform block - 24/05/2025 #ASND #FITTERSTRONGERHAPPIER

Thor’s hammer challenge… Are you worthy? #ASND #FITTERSTRONGERHAPPIER

Rich explains why we don’t program one rep maxes at ASND 🏋🏻‍♀️ The one rep max is a tremendous test of strength however, those in strength sports such as powerlifting, weightlifting and strongman who frequently test 1RM’s will appreciate that a one rep max requires serious skill. It is often a more accurate and safer test of strength for everyday athletes to test a 2 or 3 rep max and beyond. This is because we are often more familiar and well versed in moving sub maximal loads. You’re more likely to complete an accurate and true 3 rep max than you are a one rep max if you haven’t dialled in the skill of a one rep max. You’re also less likely to get injured. We love a one rep max and we love strength sports however, for everyday athletes it is a safer and more accurate representation of strength to perform a 2, 3 or even 4 and 5 rep max. #ASND #FITTERSTRONGERHAPPIER

Wall balls are the exercise every judge hates to adjudicate at a HYROX or any other competitive fitness event. This is because there’s no monitor to objectively determine when you’re finished like an erg or a very clear line to cross with a prowler. A lot of new comers to HYROX are not aware of the standards required in order to successfully complete a rep then get heavily penalised on the day. Make the judges life easy by nailing the standards everytime👌🏻 #ASND #FITTERSTRONGERHAPPIER

Shout out to all of the ASND members who smashed the Poynton 10k this weekend 🙌🏻 It was PB central 🔥 #ASND #FITTERSTRONGERHAPPIER

This one goes out to all of the amazing women around the world! We’re so lucky we get to work with such a fantastic group of strong and inspiring women at ASND 🙏🏻 thank you for everything you do! #happyinternationalwomensday

Friday night HYROX 🔥 We love seeing our members send it each and every week in these classes 🚀 You don’t have to want to compete in a HYROX race to attend our fit or HYROX classes! They’re also for anyone simply looking to get fitter and faster 👌🏻 #ASND #FITTERSTRONGERHAPPIER

The term compromised running has grown in popularity due to HYROX but what does it actually mean and how should you train for it? If you want to become the fittest and strongest version of yourself in 2025 you can book a free trial from the link in our bio or reach out to us directly to get started 💪🏻 #ASND

The first ASND throwdown will be held on 05.04.2025. This is our first in house competition where we will be competing in teams of 4. There will be 3 workouts, workout 1 will test your endurance (endure) workout 2 will test your strength (raise the bar) and workout 3 will be a metcon testing your tenacity as well as all of your energy systems (300) To sign up simply pop your name on the board in the gym. Members will be in charge of organising their teams of 4 (2 female 2 male) the ASND staff will also help you organise and find a team should you require any help 😊

Thank you to everyone who came down to todays run club and braved the wind 💨 Our run club is the last Sunday of every month, it’s free for members and non members! Just let us know if you’d like to take part 👌🏻 #ASND

ASND merchandise is now available 💥 We have samples for ladies vests (XS, S, M, L, XL) Unisex oversized Tees (XS, S, M, L, XL) Unisex jumpers (XS, S, M, L, XL) Chat to any of the team in the gym if you’d like to try a sample on and purchase anything before our order next Friday 👍🏻 #ASND #FITTERSTRONGERHAPPIER

Every session we deliver is led by a coach who will take the group not only through the days session but the entire training block ensuring progress through out. Our mission is to make every member that walks through our doors stronger, fitter and happier. Rather than potentially wasting time in the gym with unproductive workouts let us train and guide you towards success. If you’re unsure about how to get started don’t hesitate to reach out to us directly and one of the team will be in touch 💪🏻 #ASND #strongerfitterhappier

What is a hybrid athlete? Rich explains… (The official definition of a hybrid athlete is… “The concurrent training of different athletic disciplines that do not explicitly support one another and who’s disparate components are not essential to success in any one sport” Alex Viada) #ASND

We have just launched a new 18 week training cycle in our perform classes. We witnessed some fantastic progress and PB’s from our amazing members during the peaking phase of our last program 💪🏻 We’re starting this new block with a GPP phase (general physical preparedness) which includes more variety and volume as we begin building our base again. We can’t wait to see more progress being made during this cycle! As always the goal is to create the strongest, fittest and best moving members we can 💪🏻 #ASND #fitterstrongerhappier

You wouldn’t run in a lifting shoe so you shouldn’t lift in a running shoe… Running shoes and training shoes are worlds apart in design and function and don’t necessarily translate well in to the function they’re not designed for. You’d always be better lifting in a cross training shoe like an Adidas dropset, Nike metcon, Reebok nano or even a specific lifting shoe like a Nike Romaleo, Reebok legacy or Adidas adipowers. Running shoes on their own are a big subject which we will go in to in a future video 👀 The takeaway message from this video is if you’re in the market for a pair of gym shoes don’t buy running shoes. #ASND

Save the date 🏃🏻 The plan is the same 👌🏻 Meet at @lachouquettebakery Poynton at 9am and set off for a casual 5k at 9:15 followed by coffees and pastries ☕️🥐

The best investment you can make is in to your own health ❤️💪🏻 If you’d like to take the first steps towards becoming the strongest, fittest and healthiest version of you in 2025 please don’t hesitate to get in touch as we’d love to make it happen 🫶🏻 #ASND

Building our engines 🏎️💨 We take great pride in our programming and love to witness our members getting stronger, fitter and moving better week after week after week. Every exercise, class and workout should provide a function and purpose that follows structure and progression so you know you’re making objective progress as opposed to doing random workouts. #ASND

We are currently taking the team through weeks 9-12 of our program which is our peaking phase. The purpose of the peaking phase is to take the newly acquired strength from the previous phases and put it to the test and celebrate some well deserved PB’s 💪🏻 #ASND #FITTERSTRONGERHAPPIER

Our HYROX programming has had the team working hard recently and they’ve been sending each and every workout 🚀 we’re so proud of you all 🙌🏻 It’s always a pleasure seeing our members getting fitter, stronger, faster and moving better. #ASND

Like this post if you’ve ever been the victim of an ASND finisher 🙋🏻‍♂️ #ASND

We focus on what your body can do, not just what it looks like. #ASND

We are currently progressing the team through weeks 6-9 of our 12 week performance program. The emphasis during these 3 weeks is developing 5RM’s in the main lifts ready for a peaking phase where we’re looking forward to seeing our members crush some PB’s 👀 As always this is accompanied with plenty of accessory work and those lung busting efforts at the end of our classes that you all love 😉 As always the performance program is scalable for all levels. We can adapt the class for the individual 💪🏻 #ASND #ASCENDYOURLIMITS

Friday evening HYROX 🔥 #ASND #ASCENDYOURLIMITS

Welcome to #ASND

The next run club is on the 26th Jan 🏃🏼‍♀️‍➡️ The plan is the same 👍🏻 meet at @lachouquettebakery in Poynton at 9am and set off at 9:15 for a 5k followed by coffees and pastries ☕️ 🥐 As usual Rich will lead from the front at 5 mins per k pace and Nath and Sam will be in the middle or back bookending the run 👍🏻 one of the guys will always stay with the last runner so it doesn’t matter how slow you are and it is definitely not a race 😊 If you’d like to attend send us a direct message or book on from the link in our bio 👌🏻 #ASND #ASCENDYOURLIMITS

We are now an affiliated HYROX gym! HYROX classes commence this week on Fridays at 6pm and Saturdays and Sundays at 9am. We will be following a structured program designed to your improve your engine, technique and efficiency preparing you for race day! We also have running programs in the app to complement your HYROX training! #ASND #ASCENDYOURLIMITS #FITTERSTRONGERHAPPIER

Thank you to everyone who came down to our 2nd ever run club this morning 🏃🏼‍♀️‍➡️🙌🏻 Thank you to @lachouquettebakery for the post run coffees and pastries 👌🏻 The next run club is on the 26th January, if you want to get involved you can book on from the link in our bio or message our page directly and we’ll get you booked on 😊 #ASND #ASCENDYOURLIMITS #FITTERSTRONGERHAPPIER

Some of the team post perform class 🙌🏻 Our little community is growing and we couldn’t be more grateful 🫶🏻 We’re so passionate about creating fitter, stronger and happier individuals 💪🏻 #ASND #ASCENDYOURLIMITS

Merry Christmas from ASND 🍾 We hope you all have a wonderful Christmas and new year 🥳 Thank you so much again to all of our members 🙌🏻 the gym wouldn’t be a reality without you 🫶🏻 We can’t wait for 2025 we’ve got so much in store for you 👀🏃🏼‍♀️‍➡️🏋🏻‍♂️🏃🏻 #ASND #ASCENDYOURLIMITS

Now is a great time to start thinking about your goals for 2025 👀 Whether it’s simply getting back in to a regular training routine or something more specific like learning a new skill or hitting a lifetime PB! Whatever it is… we can help 💪🏻 Make 2025 your strongest and fittest yet 🙌🏻 #ASND #ASCENDYOURLIMITS

We are currently progressing our members through weeks 4-6 of our 12 week training block. We’re focused on increasing their 8RM’s in the major static lifts looking to make progress across the 3 weeks ready for our strength phase. Effective training doesn’t have to be complicated it just has to be consistent 🏋🏻‍♀️ stacking good quality training sessions that follow a good structure is where the gains happen 💪🏻 #ASND #ASCENDYOURPERFORMANCE

Coaches Q & A part ✌🏻 #ASND #ASCENDYOURLIMITS

Coming soon 👀 #ASND #ASCENDYOURLIMITS

The next ASND run club is on the 29th December 🏃🏼‍♀️ The plan is the same! We meet at 9am at @lachouquettebakery and set off at 9:15 👍🏻 We’re changing the route slightly this time but don’t be alarmed it’s even flatter than last time ✅ If you’d like to join us follow the link in our bio to purchase the free fun run membership and book on 😊 if you’re struggling to book on let us know with a DM and we’ll book you on 👍🏻 Looking forward to seeing you there 🙌🏻 #ASND #ASCENDYOURLIMITS

Why does that first calorie always take forever 🙃😰 #ASND

Movement quality and efficiency is our number one priority. If you want to get the best bang for buck out of a movement and avoid injury, getting your motor patterns dialled in is essential 👌🏻 We’re invested in making you fitter and stronger but only once you’re moving well 💪🏻 #ASND #ASCENDYOURLIMITS

A reminder that ASND’s first Xmas do is this Saturday at 7pm 🎄🥂🍻 We’re starting with a round of adventure golf over the road at @adlingtongolfcentre followed by drinks at vinehop 🍾 Drop us a DM if you’d like to attend and we look forward to seeing you there 🙌🏻 (I know the tree is looking a bit bare it will be getting decorated asap 🤣) #ASND #ASCENDYOURLIMITS

ASND 1st run club done ✅ Thank you so much to everyone who came down 🙌🏻 Thank you @lachouquettebakery for the amazing coffees and pastries post run 👌🏻 We’ll announce the date for the next run club soon 👀 #ASND #ASCENDYOURLIMITS

We have a new training block starting on Monday❗️ We’ve been busy programming the next 12 weeks and can’t wait to see the progress that’s going to be made by our members throughout the course of this program 💪🏻 As always the goal is to improve all facets of fitness. This includes strength, conditioning, movement quality and mobility. At ASND we follow a 12 week training cycle broken down in to 4 x 3 week blocks (block periodisation) and the goal is to progress the main lifts and tests within those 12 weeks 💪🏻 We also have running programs available (5k and 10k programs currently with a half marathon program on the way) this can be an add on or a membership within itself or it is included in certain packages 🏃🏻‍♂️🏃🏼‍♀️ If you’re unsure about how to get started please don’t hesitate to drop us a direct message and we’d love to give you a free trial 👍🏻 #ASND #ASCENDYOURLIMITS

RUN CLUB LOCATION CHANGE UPDATE ❗️ We are now starting and finishing the run club at @lachouquettebakery 👌🏻 The coffees and pastries is what everyone is there for really which is why we have changed the location 👍🏻😉 We’re meeting at 9 and aiming to set off at 9:15/9:20 Rich will lead the run and Sam will tail the run so each end is bookended then you runners stay in the middle 🏃🏻‍♂️🏃🏼‍♀️ It’s not a race it’s a casual 5k fun run that includes coffees and pastries after (and even possibly before) Please let us know if you’re planning on attending and purchase the free fun run membership from the link in our bio so you can book on 👍🏻 Looking forward to seeing you all there 😊 #ASND #ASCENDYOURLIMITS

ASND merch dropping in the new year 💪🏻 #ASND #ASCENDYOURLIMITS

We sat down with Daisy to find out why she trains at ASND 💪🏻 We love Daisy 🫶🏻 she’s an absolute pleasure to work with! always cheerful, always works hard and always brings the laughs! Thank you Daisy 🙌🏻 #ASND #ASCENDYOURLIMITS

Meet our member Alex who is a golf pro, coach YouTuber and more 🏌🏼🙌🏻 We sat down with him to find out why he trains at ASND 💪🏻 We love working with Alex, he always works hard, has some awesome goals and always brings the banter to the sessions 👌🏻 #ASND #ASCENDYOURLIMITS

Get to know your coaches better with coaches Q&A 🎤 #ASND #ASCENDYOURLIMITS

Your body is an instrument not an ornament. It’s not just about what it looks like but what it can do! We’re all about training for performance not just appearance! Whether that’s improving your golf game, your 5k time, your deadlift and the rest. We’ve got you covered 💪🏻🏃🏻🏋🏻‍♀️🏌🏼‍♀️🏊🏻‍♂️ #ASND #ASCENDYOURLIMITS

Get ahead of the new year with our Black Friday offer❗️ The two week introduction is a great way to experience the coaching services we provide 💪🏻 If you’re interested in our Black Friday offer don’t hesitate to directly message us with ‘black Friday’ and one of the team will get straight back to you 😊 Take the first step towards becoming your strongest and fittest self 💪🏻

We’ll make you fitter and stronger but we’ll also have fun whilst we do it 😄 #ASND #ASCENDYOURLIMITS

Good luck to our coach Nathan tomorrow competing at Hyrox Manchester 🏃🏻‍♂️ #ASND #ASCENDYOURLIMITS

What does a fit class at ASND look like? Fit classes are 30-45 minute conditioning classes designed to improve your endurance. A coach will brief the class on the workout before heading in to a warm up followed by the workout itself. Fit classes typically involve multiple modalities such as rowing, ski-ergs, echo bikes, burpees, prowlers and more. Depending on what we’re focusing on at the time this could be an emom, amrap or workout for time for example. Fit sessions can be an add on to your membership or if you’re on the silver, gold, platinum or couples membership they’re included 👍🏻 #ASND #FITTERFASTERSTRONGER #EVERYDAYATHLETES

RUN CLUB ANNOUNCEMENT 📢 The first ASND run club will be on Sunday the 1st December at 9am 🏃🏼‍♀️ it’s a 5k starting and finishing at @lachouquettebakery in Poynton 😊 we will be gathering at the bakery at 9 then aiming to set off at 9:15. One of the team will pace from the front and another member of the team will stay at the very back so you know you can’t get lost and you can go at any pace 👍🏻 We want to keep it fun and inclusive so it is not a race it’s just a community run! We will be signing up to local park runs and organised races which is the time to lace up and go full send however, we want to keep our Sunday run clubs as a casual run Once you know the loop you’re more than welcome to whizz ahead in the future but we don’t want anyone getting lost on our first run out 🤣 If you’re an existing member you can book on through the app 👍🏻 if you’re not a member but you’d still like to get involved send us a DM or book on to the run club through the link in the bio 👍🏻 We can’t wait to see you there 🙌🏻 #FITTERFASTERSTRONGER #ASND #EVERYDAYATHLETES

The two week intro is a great way to sample everything we have to offer at ASND if you’re considering joining the team 💪🏻 If you’d like to find out more about the two week intro please don’t hesitate to reach out to our Instagram, Facebook or website and one of the team will get straight back to you 👍🏻 #ASND #FITTERFASTERSTRONGER #EVERYDAYATHLETES

Team training 💪🏻 We practice what we preach at ASND. Constantly in the pursuit of being #FITTERFASTERSTRONGER #ASND

Training with friends is always better 🤜🏻🤛🏻 If you’re interested in joining the ASND community please don’t hesitate to reach out to the team on Instagram or Facebook to arrange your free trial 👍🏻 Alternatively you can follow the link in our bio and you can book your free trial from there 😊 #ASND #FITTERFASTERSTRONGER #everydayathletes

Can you squat as low as our coach @_nathanallman 🙌🏻👀 Showing us how it’s done with some back squats from todays performance program 💪🏻 #ASND #everydayathlete

Some of the girls at ASND crushing the performance program 💪🏻 #ASND #FITTERFASTERSTRONGER #everydayathlete

Every class we deliver is coach led, programmed and adapted where necessary so you know that you’re not only lifting and moving correctly but also training with the appropriate intensity. It is our coach’s job to ensure you’re progressing towards your goals, following the program and being held accountable and most importantly… enjoying the process 💪🏻😁 #ASND #FITTERFASTERSTRONGER #everydayathlete

What does a perform class at ASND look like? Your coach will take the group through a session specific warm up and whilst you’re completing the warm up the coach will brief the group on the class plan. We then move on to the lifting components of the class. Every perform class follows the performance program which progresses the major lifts and accessories over time. Depending on the training block and the day this could be a squat and press focus for example. After the strength components of the class are completed there is a conditioning element which is usually in the form of a metcon. This way we cover all facets of fitness. We address mobility during the warm up and strength and conditioning for the majority of the class (we also have fit classes available for additional conditioning) All Perform classes follow a training block written by our expert coaches designed to make you stronger, fitter and more mobile over the course of the block 💪🏻 #ASND #FITTERFASTERSTRONGER #EVERYDAYATHLETE

“Not everyone will compete as an athlete but everyone can train like an athlete” Our perform classes cover all facets of fitness, if you want to get fitter, faster, stronger, move better and have fun whilst you do it we’ve got you covered 💪🏻 #ASND #FITTERFASTERSTRONGER

We’re in love with our new playground 😍 If you’re interested in joining the #ASND community send us a direct message and we’ll send you a link for a free class 💪🏻 #FITTERFASTERSTRONGER

ASND. 11 / 10 / 2024. Thank you so much to everyone who made this possible! We’ve been trying to get ASND off the ground for a very long time… it’s hard to believe we’re finally here! We can’t wait to grow this community 🫶🏻 #ASND #FITTERFASTERSTRONGER

Part time PT’s / part time painters and decorators 🏃🏻‍♂️🧑🏻‍🎨 The lads are hard at work decorating the space ready for the kit and the floor to arrive next week! We’re getting close to launching now 🚀 To hear about our offers click the link in the bio to register your interest or DM the word ASND and one of the team will be in touch 🙌🏻

Meet the faces behind the brand! Up next is Nath! “I’ve worked in the fitness industry as a coach for my entire career helping 100’s of clients achieve their fitness goals. Training is my passion as well as my profession. I come from a footballing background but I currently enjoy training and competing in functional fitness. I’m thrilled to be working at ASND and I can’t wait to see the ASND community grow” #ASND #FITTERFASTERSTRONGER

Meet the faces behind the brand! Next up is Sam. “I’ve been a coach for my entire adult career coaching thousands of hours’ worth of sessions to a long list of clients and athletes from all walks of life. I have competed in multiple disciplines including national level athletics, RX Crossfit competitions, Hyrox and more. I believe that training for performance is intrinsically motivating which provides our training with purpose. I’m elated to be launching ASND and cant wait to see the community grow” #ASND #FITTERFASTERSTRONGER

Meet the faces behind the ASND brand. Up first is Rich! “The old man of the team if you ask the others. The grey hairs emerging are a sign of experience with over 15 years expertise… at least that’s my excuse” “My personal sporting history stems from rugby and cricket and it’s a love for these sports that led me in to strength and conditioning. Over the years I’ve been lucky enough to work with international and premiership footballer players, premiership rugby players, international cricket players and 100’s of everyday athletes like you and me. I’m a big fan of training with purpose and having purpose leads to consistency which is where results are created. I’m thrilled to be part of the growing ASND community” #ASND #FITTERFASTERSTRONGER

ASND merchandise coming soon 👀 #ASND #FITTERFASTERSTRONGER

#ASND #FITTERFASTERSTRONGER #Perform #Fit #Adlington #Poynton

#ASND #FITTERFASTERSTRONGER #Poynton #Adlington

Progress. #ASND #FITTERFASTERSTRONGER #Adlington #Poynton

We’re getting closer by the day 🧱 we can’t wait to open the doors! #ASND #FITTERFASTERSTRONGER #Adlington #Poynton

🧱 by 🧱 #ASND #FITTERFASTERSTRONGER #Adlington #Poynton

The building work is well underway! We can’t wait to show you what we’re creating! Stay tuned. #ASND #FITTERFASTERSTRONGER #Adlington #Poynton