Send Janine Penniall to CrossFit 2015 European Regional's Fundraisers

HINT FOR THE HERO WOD THAT YOU CAN EXPECT TONIGHT 22 May 

First heat 16:00

Second heat 17:00

 Sending Janine off in a SOCIAL way

Come WOD and/or BRAAI with us Friday 22 May!

Winners of the Raffle will be made public!

16:00 - WOD

17:30 - BRAAI 

If you just want to come past Greenlyn tomorrow 25 April, come watch and write on Janine's "good luck board"
Appreciate all the support!

Time to have some fun and lift some Heavy weights! Come join us to find your new 1 rep max Clean & Jerk and Snatch. And some awesome prizes!

Weigh in and Registration is at 7:00am and the competition will start 8:00am. Registration fee is R50.00.

Proceeds will go towards raising funds in order to send Coach Janine Janine Enslin Penniall to compete and represent African region in the European CrossFit Regionals, as part of the Top 40 individual athletes in Africa/Asia and Middle East. *There will be Good luck message board to sign and If you would like to give a donation to help Janine at the event there will also be a donation box.*

For more information visit www.crossfitgreenlyn.co.za or send us a mail to info@crossfitgreenlyn.co.za.

Prizes for the events will be sponsored by SA Vitamins. Contact them on 012 346 333, visit www.savitamins.co.za for more information on the products.

Pretoria Throwdown - Day 2 (Sunday) - Team mates Heat Times and News from Saturday!

Day 1 (Saturday)
Has come to a end, its been a eventful and challenging day for our athletes and their team mates. Character was shown and day 1's workouts proved to be more than just a walk in the park. The weather brought us rain which did create a challenge but luckily for our athletes their heats were before and again after the rain has stopped which shows luck was on our side!

The steaks are high and with the R28 000.00 winner takes all prize money  the competition and athletes from all over continent have come hungry!

Gian and Donovan have had their hands full with Donovans shoulder injury not favoring todays cold weather. This created a big challenge in regards to all the over head work and especially carrying the heavy max 15 rep lunge for the 20m distance. Our Greenlyn Greeks haven't given up though, after Workout 1 and 2 they were able to take a 18th place overall which is by far our goal to be in the top 20. Although unfortunately with Workout 3's Bar MU were proven to be big nail to Donovans shoulder making it a big challenge to those Muscle ups causing them not to complete the minimum work required in the workout to earn points. This dropping them to Top 60. We all are sure on Sunday the guys will give it their very best but shall take caution as its important not to cause any long term injury to Don's shoulder especially with Last Team Standing around the corner and the guys will need him there more than ever!

Janine and Dina have had a great day thus far, having just come last weekend from competing against each other in The Fittest in Cape Town and both having podium spots. The ladies are proving to prepared and proving to be Top condensers and a threat of the day starting off by taking 1st place in Workout 1. Although 2015 African Regional Female Champion Celeste and her team mate Marie are proving to not let them run away it, by having been prepared for the max weight 15 rep back squat and max weight 20m walking lunge, they were able to determine their max weights for both exercises getting quiet well achieving a high score for both and following it up with the best time for the workout that followed the heavy lifts beating the girls by 10 seconds. This gave Janine and Dina big motivation to fight back for Workout 3. The girls were able to show everyone how bar muscle ups  are done and were able to achieve more then 80 clean reps beating Celeste and Marie by almost 10 reps taking 1st place in workout!  Janine and Dina are currently standing at 2nd place overall with 7 points away from 1st place. We look forward to seeing what Excitement awaits for us in Day 2 to see how their Epic Weekend will end!

A big Good Luck to our Greenlyn Athletes tomorrow!

Follow the leaderboard by visiting:

http://www.rxitseries.com/WODs/Leaderboard.aspx?id=87&team=1

Pretoria Throwdown - Day 1 - Greenlyn Athletes and their Team mates Heat Times

Come support our Athletes 

Gian Smit and Donovan Clifford, Janine Penniall and Dina Swift this weekend compete in the Pretoria Throwdown 2015!

For Each day Heats Visit: http://www.rxitseries.com/wods/heats.aspx?id=87

Saturday 18 April Schedule

Saturday 18 April Schedule

06:00 - 07:00 : Last Man(Team) Standing practice

07:00 - 07:45 : Redline CrossFit

Pretoria Throw Down Saturday 18 April & 19 April

Janine Penniall, Gian Smit and Donovan Clifford from Greenlyn will be competing.

Come support our athletes and join in the extraordinary vibe

• See the WODs that will be going down and the expected time of the heats our athletes will be competing in by clicking here.

• Leaderboard:     PTD Leaderboard. Rxit 

• Also follow news on the facebook page:  PTD Facebook page

CrossFit Greenlyn - Blast from Past - December 2013 - Lady Workout "Helen"

CROSSFIT BENCHMARK WORKOUTS

Our intent is two-fold in examining these workouts. First, these workouts, being exemplars of the CrossFit ideal, give us opportunity to lay bare some of the possibly unseen considerations and details we weigh in our programming design. Second, these six workouts introduce a series of workouts that will serve to measure and benchmark your performance and improvements through repeated, irregular, appearances in the “Workout of the Day”. The workouts intended as benchmarks will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name.

Watch our December Holiday training Athlete from 2013 

Take on:

"Helen"

3 ROUNDS FOR TIME

400m Run

21 Kettlebell Swings (24/16kg)

12 Pull Ups

FREE OPEN WEEK 6TH-13TH APRIL!

Join us for a *FREE* week at CrossFit Greenlyn 

CLICK HERE FOR MORE INFO!

SATURDAY 11 April Schedule

SATURDAY 11 April Schedule

* 8am - 9am    : Redline CrossFit

* 9am - 10am  : Weightlifting Off the floor

* 10am - 11am: CrossFit Nutrition (Free of charge)

How should I eat for CrossFit?

* Learn the Paleo & Zone Diet

Contact Andreas to make a booking

Bring pen and paper

Friday Afternoon Hero WOD - Coming back Soon!

Now that the CrossFit 2015 Open is over

We will be bringing back one of Greenlyns biggest most fun traditions:- 'Friday afternoon Hero WODs'!
Watch the video bellow as our gents take on at the end of 2014 for our last Friday afternoon Hero WOD, the workout called Nate.

"Nate"
20min Amrap:
2 MU
4 HSPU
8 KBs (24/16)

Greenlyn PB Gathering

Greenlyns PB Gathering 

Everyone welcome, come redefine your PB, winner gets a FitAid

*26 April '15

R10 Entry

Weigh in & Registration @ 7am

Starts @ 8am

Snatch, Clean&Jerk

3 Attempts Per Lift


Greenlyn's PB Gathering will be judged and planned out as typical true style olympic weight lifting competition. Each competitors will be required to weigh in after registering at 7am. Then starting at 8am everyone in order of registration will 1 by 1 have their turn on their 1st attempt at finding their snatch weight, after everyone has completed their 1st attempt we will then start over with everyone getting their 2nd attempt, then afterwards their 3rd attempt. We will then proceed in the same fashion to have everyone have do the same with the Clean and Jerk. CrossFit Greenlyn is found in Greenlyn Village, Menopark, Pretoria. Greenlyn's PB gathering is open to everyone of all experience levels!

Easter Weekend 2015