Speciality Classes

We have 3 Core Programs, CrossFit (60 mins), ION Assault (45 mins) and ION Conditioning (30 mins) allowing our members to fit a workout into their busy work and life schedules. These classes are suitable for a wide range of fitness abilities enabling members to have a variety workout choice from day to day.  We also offer our ION Speciality classes in addition to our core programs.

CrossFit LLANISHEN (60 Mins) 

This is our 60 min general strength and conditioning class aimed to improve all aspects of fitness. The class incorporates resistance training, bodyweight exercises and more traditional cardio training such as running, rowing and bike work.  All our classes follow a 4-6 week structured programme with progressions for all levels of fitness abilities from the complete novice to the advanced trainer.  All classes are led by our highly experienced Coaches enabling individuals to receive the highest level of coaching available to the general public.

Assault (45 Mins)

Fast becoming South Wales’s number 1 fitness class; at ION Strength and Conditioning we have developed the highly energised 45 min Functional High Intensity, Interval class that uses a wide range of low skilled, full body exercises scalable to match the needs of the individuals. This class will assist in increasing your metabolism allowing for an effective fat burning session whilst also improving your aerobic power and lactate threshold. Each session is ideal for anyone looking to shed a few pounds, work on general fitness or improve sports performance. Sessions will utilise the latest cardio equipment in the fitness industry from Concept 2 Ski Ergs, Bike Ergs and Rowers to Assault Bikes aka the Devils Tricycle, these pulse raising activities are interspersed with other full body multi joint exercises such as Prowler Pushing, Battling Ropes, Sand Bags, Tyre Flipping, Ball Tossing, Kettlebells and much more.

Conditioning (30 Mins)

This is our 30 min simple and highly effective conditioning class utilising the basic exercises along with cardio equipment.  In the 30 minute window you will experience intensity through the roof in an energised and motivating class environment.  Ideal for those individuals who are pressed for time and want to get in and out of the gym in a short space of time whilst also having a highly effective workout.


This is a two session Beginners Course scheduled at your convenience with one of our ION coaches. Each session is 1 hour long and will introduce you the exercises we use regularly in CrossFit, you will also have a workout during the 60 mins. You and the coach will review movement, discuss our style of training, tackle specific questions, and set you up for success at ION.

Speciality Classes

Refine your form, strength and power

Barbell Club

These classes focus and utilising the Power Lifts, Olympic lifts and other barbell exercises to increase your strength and power qualities, while perfecting your technique under load. Utilizing percentage-based lifting cycles designed for maximum gains in a structured and coached environment that will translate over to your workouts as well as every daily life. These classes are super popular with a wide range of abilities attending them.


It is important that gymnastics movements are performed properly, as they can influence every aspect of your life and have a dramatic effect on your fitness. Gymnastics assists in the development of many of the 10 components of fitness: accuracy, agility, balance, coordination, cardiovascular endurance, flexibility, power, speed, strength, and stamina. Nothing beats gymnastics in terms of developing the four neurological components of the 10: coordination, agility, balance, and accuracy. Furthermore, gymnastics training produces impressive strength gains without requiring an external load.


Powerlifting, is an individualised sport in which competitors attempt to lift as much weight as possible for one repetition in the Squat, Bench Press, and Deadlift. Our Powerlifting Club caters to all levels of ability, from highly competitive lifters to complete novices. Our specific powerlifting program, designed by our head powerlifting coach Jordan Heyler, is designed to get members to improve strength and ability across the three main lifts while improving technique and understanding in a fun, enthusiastic and supportive environment.


Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

Ladies Only Classes

We run Ladies Only classes for CrossFit and ION Assault at 9.15am, Monday to Thursday. Our fabulous Coach Jess Wilson takes the sessions and is ideal for those ladies looking to start off at ION in comfortable surroundings.

Kidz (4-10 years old)

Kids of all ages love being active! Introduce your kids to the joys of ION in a safe, low-pressure, fun-filled environment that will get your kids moving, build coordination, strength and self-confidence, and forge new friendships.

Teenz (11-16 years old)

Our Teenz program is similar to our Adult CrossFit workouts with an emphasis on body-weight and gymnastics movements such as running, rowing, jumping rope, ball slams, modified pull-ups, kettlebells, push-ups, rope climbs, etc. ION Teenz develops the full-body strength, mobility, lateral stabilization muscles and explosive power to give teens the edge! Teens will gain confidence and reduce injury risk whilst having fun.


Just in case you are still unsure, you can try our ION Assault class for FREE and see what we have to offer.

Passion Trumps Everything at ION
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