GET STARTED TODAY SIGN UP FOR YOUR INTRODUCTION TO CROSSFIT OR TACFIT CLASS. CLICK HERE TO SIGN UP!
URGENT: We have joined Dragon Fitness, find us at 442 Atterbury Road, Menlopark, Pretoria.
Saturday, 26 January 2013
Saturday, 19 January 2013
30x Air Squats
20x Kb Thrusters
20x Push Ups
10x Kb Lying Leg Raised Chest Press Per Side
10x Burpee Chest to Floor
8x Bumper Plate Push Up with 1 hand on ( a push up on 1 side is 1 rep)
4x Bumper Plate OH Lunges Alternating
8x Medicine Ball Clean Squat
4x Medicine Ball Woodchop each Side
(Repeat a 2nd time Switching Round 1's Part 1 Kettle Bell movements and the Bumper Plates Movements, then Repeat 3rd time Switching Round 2's Part 1 Bumper Plate Movements with Medicine Ball movements)
Tuesday, 1 January 2013
FREE INTRODUCTION CLASS
(Booking online is essential - Monday, Tuesday and Thursday 5:45pm-7:15pm)
WHAT IS A FREE INTRODUCTION CLASS ABOUT?
Never visited us before, have you not exercised in 30 years, or are you the weekend exercise junkie, or even the fitness fanatic? Then come visit us for your free Introduction class to experience our days working at the Level 1 (Beginners) scaled workout!
You will experience a typical small group CrossFit coaching at its finest!
You will also have the option to try a TacFit class also (Coach will explain TacFit).
HOW DO I SIGN UP FOR MY FREE TRIAL CLASS?
Choose a time bellow to Register and Reserve your Introduction Class
*Please note: Terms and Condition's Apply*
Have any questions or need more information?
Give us a call: 0814255833 or
Send us a email: firstname.lastname@example.org
We look forward to meeting You!
Sign Up Online For a Free Trial Class
NOTE: Your entitled to 2 Free Classes (First Class is done online)
CLICK HERE NOW
TO SIGN UP AND SCHEDULE ONLINE!
What to expect at your Free Trial Class?
You will get to meet our friendly staff and community. You will get to experience a basic version of the WOD (workout of the day) based on your own fitness and experience level, so no need to worry if you have not exercised in 30 years or a competitive competitive athlete. Our coaches will cater the class for you. You will also get to meet and chat with us your class.
What are you waiting for click here to Reserve Today!
Signed Up, whats next?
*NEW JOINED MEMBERS ONRAMP WORKSHOP
NOTE: This is Free and Part of your Sign Up!
*Recommended for all joining to learn and speed up the basic movements and break down
*Once signing up your membership speak to your coach to schedule or find out when is our next On-ramp Workshop
What is CrossFit?
How do we define fitness?
8. Signing a membership.
What is CrossFit?
The CrossFit movements Include: Clean Snatch Front Squat Shoulder Press Push press Push jerk Deadlift Sumo Deadlift High Pull
Followed by a CrossFit workout
BENEFITS OF OUR FACILITY INCLUDES:
o World class Olympic weightlifting platform.
I WEIGHED 124KG. I WAS A VERY SICKLY CHILD GROWING UP AND WOULD GET ILL AT LEAST 3 TIMES THROUGH WINTER EACH YEAR"
"MY FAVORITE ATHLETE IS JASON KHALIPA"
"GOT INVOLVED WITH THE CROSSFIT COMMUNITY"
(This by far was the hardest last few kg's to lose in my body transformation journey, took a lot of dedication and consistency.)
Weight: 86kg Weight: 69kg
"9TH PLACE AT THE CROSSFIT GAMES 2013 AFRICA REGIONALS"
"2013 JUNIOR SOUTH AFRICA POWER LIFTING CHAMPION"
"2013 SENIOR SOUTH AFRICA WEIGHT LIFTING CHAMPION"
"REPRESENTED AFRICA IN RUSSIA FOR THE WORLD RAW POWER LIFTING CHAMPIONSHIPS"
FRAN: 2:17 (2012-08-24)
CLEAN AND JERK: 150kg
HELEN: 6:54 (2012-06-01)
GRACE: 2:16 (2013-02-03)
CINDY: 21 rounds 15 reps (2011-09-23)
AMANDA: 4:29 (2013-02-15)
MAX PULL UPS: 64
DIANNE: 3:45 (2013-02-14)
MAX WEIGHT PULL UP: 71kg
ELIZABETH: 5:15 (2012-03-05)
MAX WEIGHTED DIP 75kg
CrossFit Gym Vs Gym Membership
Articles on benefits of CrossFit:
- Benefits of CrossFit by "Askmen.com"
- CrossFit by "health.howstuffwork.com"
- Benefit of CrossFit Intensity by "fitnessadvisory.com "