The Anvil.
We're not a fitness brand. We're coaches who programme for athletes who want to compete. If you're here, you already know the difference.
Forged Through Intent.
ANVIL was built in 2019 out of a converted railway arch in Ancoats, Manchester. Three coaches, a whiteboard, and a conviction that most CrossFit programming was missing the point.
Too much randomness. Too much "just go hard." Not enough structure, not enough progression, not enough respect for the science of adaptation. We built ANVIL to fix that.
Every programme we write follows fundamental principles: progressive overload, planned recovery, energy system specificity, and individual adaptation. We periodise in mesocycles. We programme deload weeks. We test, assess, adjust, and retest. This is how athletes improve — not through random intensity, but through structured, sustained effort.
We started with 8 athletes. We now programme for over 340 across the UK and beyond. The approach hasn't changed. The evidence base has grown. The results speak.
The Methodology.
Periodised Structure
4-week mesocycles with progressive overload across weeks 1–3 and a programmed deload in week 4. Macrocycles built around the competition calendar — peaking for the Open, Quarterfinals, and key events.
Strength Development
Conjugate and linear periodisation models adapted for CrossFit. Back squat, front squat, deadlift, and overhead work form the foundation. Olympic lifting follows structured progressions with percentage-based work.
Energy System Training
We programme across all three energy systems with intent. Phosphocreatine work for short efforts, glycolytic intervals for the middle ground, and sustained aerobic sessions for base building. Every conditioning piece has a target stimulus.
Gymnastics Progression
Skills are taught in progressions, not tested randomly. Strict before kipping. Positions before volume. We build pulling strength, pushing endurance, and midline capacity systematically. Muscle-ups, HSPU, handstand walks — all earned.
Testing & Assessment
Regular benchmark testing across strength, gymnastics, and conditioning. We track everything — not for vanity, but to programme intelligently. If your front squat hasn't moved, we change the stimulus. Data drives decisions.
Recovery Integration
Hard training only works with planned recovery. We programme active recovery sessions, manage weekly volume loads, and build in strategic deloads. We'd rather you train 5 quality sessions than 7 rubbish ones.
This Is Not for Everyone.
This Is for You If...
- You want to compete in the Open, Quarterfinals, or local competitions and actually perform
- You've been training for 2+ years and you're ready for structured programming
- You understand that progress takes months, not days
- You're willing to follow a programme — even on the days you'd rather just "send it"
- You want coaching, not just a list of exercises
- You're a serious hobbyist who trains like it matters — because to you, it does
- You have full gym access (barbell, rig, rings, machines)
- You can commit to 5–10 sessions per week depending on track
This Is Not for You If...
- You're a complete beginner — you need a coach in person first
- You want a "workout of the day" with no structure or progression
- You can only train 2–3 times per week
- You're not willing to follow percentage-based work and trust the process
- You want a quick fix or a 6-week transformation
- You only have access to a commercial gym with no rig or bumper plates
- You're looking for a "fitness journey" — we do training, not journeys
- You're not ready to be honest about your weaknesses
Remote. Not Alone.
ANVIL athletes train in their own gyms across the UK and beyond. But they're connected. Our private community brings together people who share the same standards, the same work ethic, and the same obsession with getting better.
You'll find training partners posting their session results, sharing competition footage, asking for advice, and holding each other accountable. When someone hits a PR, the community celebrates. When someone's struggling, they get support — not platitudes.
We run regular online Q&A sessions with the coaching team, competition watch parties during the Open, and occasional in-person training days in Manchester for athletes who want to put faces to names.
This isn't a Facebook group full of motivational quotes. It's a training community of people who do the work.
The Journey.
2019
ANVIL founded in Ancoats, Manchester. 3 coaches, 8 athletes, one railway arch. The programming begins.
2020
Pivoted to fully remote programming. Grew to 60 athletes. First athletes qualify for Quarterfinals on ANVIL programming.
2022
200+ athletes. 8 Semifinal qualifiers. Launched the Strength Bias track. Davie Ross joins the coaching team.
2024
340+ athletes across 3 tracks. 12 Semifinal athletes. The programme evolves but the principles stay the same.
Sound Like Your People?
If you've read this far, you're probably the right type. Start with a free assessment week and see what structured programming feels like.
Start Your Assessment