Free to All open Week 7th-12th July (Includes the schedule)

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HOW DO I SIGN UP?

Email us info@crossfitgreenlyn.co.za if you have any questions, and if your interested in giving us the honor of your company (and your friends) in our Free Open week with the following information:

Name:

Surname:

Cellphone:
Email:

Date of Birth: (YYYY/MM/DD)

Exercise History:(Eg: played highscool rugby, gym, resistance training, never exercised before, havent exercised in 30 years and so forth.)
Preferred class time/s:
5am / 6am / 7am / 8am / 3:30pm, 4:30pm, 5:30pm, 6:30pm.

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7th - 12th July Open week & Bring a friend week schedule

Open week is finally here, below we have listed your daily plan of all the exercises and their different levels of challenge that will be part of each days workout.

Don’t miss out on this CrossFit Greenlyn learning experience!

5 RULE GUIDLINES FOR YOUR WEEK AHEAD. 1) The week ahead is all about having fun, try attend everyday or at least 4 days of the week to not miss out on this opportunity! *If you're tired and your muscles are stiff don't worry the coach will scale your class accordingly and help you mobilize your body and not miss out on the weeks learning. Once your body warms up and the blood gets flowing you will feel much better take our word for it. 2) Stay hydrated throughout the week (Drink 2 to 3 liters of water each day) *Never train on a empty through out the week. We recommend keeping simple such as a fruit (banana/apple/pear…) before each class and have a clean nutrient rich meal (eg: lean meat and a salad with some rice) within 60 minutes after your class. 4) Wear comfortable shoes, bring your sweat towel and water bottle, enjoy our ionized water. *Safety, be thoughtful of your and those around you’s safety, your coaches priority is to make sure your guide you through each days workouts safely and effectively. 5) ASK QUESTIONS! Always ask your questions no matter what. (If you have to pop us a email)

Class Times:
Monday to Friday morning: 5:00am, 6:00am, 7:00am & 8:00am.

Monday to Thursday afternoon: 3:30pm (excluding Tuesdays), 4:30pm, 5:30pm & 6:30pm

The Weeks planned exercises to teach are as follows:

MONDAY 7TH
Push up,
Air squat,
Pull ups &
Barbell Clean and jerk.

TUESDAY 8TH

Box jump,
Sit up,

Deadlift &
Jump rope

WEDNESDAY 9TH
Medicine ball,

Hanging bar work,

Effective metabolic condition &
Barbell snatch

THURSDAY 10TH

C2 Rower,
Bodyweight complex movements,

Kettlebells &
Inverted bodyweight work.

FRIDAY 11TH

*Best of all Surprise!
Note there will be a special Friday afternoon 5:00pm class for this Friday.

SATURDAY 12TH

8:00am Social fun Saturday interbox workout to meet everyone & all are welcome to join us for breakfast and or coffee at Greenlyn Food Market!