WOD – Thursday 14 June 2018

  • WORKOUT OF THE DAY:
    15min AMRAP:
    200M RUN
    2 Rope climbs
  • CROSSFIT LITE:
    15min AMRAP:
    100m Run
    10 Ring rows
  • CFP GYMNASTICS:
    10-9-8-7-6-5-4-3-2-1
    Strict pull ups
    Ring push ups
  • CFP BARBELL:
    Clean & Jerk
    4+1 x 4
    Romanian deadlift
    5-5-5-5-5

WOD – Wednesday 13 June 2018

  • WORKOUT OF THE DAY:
    Build to a heavy set of 5 deadlifts,

    Then

    Teams of 3:
    12min EMOM: (4 Rounds)
    10 Deadlifts 100/60kg
    20 Abmat Sit ups
    Max calorie row

  • CROSSFIT LITE:
    15min EMOM:
    8 Banded good mornings

    Then

    Teams of 3:
    12min EMOM:
    Min 1: Medball cleans
    Min 2: Abmat Sit ups
    Min 3: Kettlebell swings

  • CFP GYMNASTICS:
    30min EMOM:
    Even: 30 seconds max distance handstand walks
    Odd: 30 seconds max L-sit
  • CFP BARBELL:
    Back squat
    4-4-4-4
    Snatch
    4-4-4-4-4

WOD – Tuesday 12 June 2018

  • WORKOUT OF THE DAY:

    Fight Gone Bad
    3 Rounds
    1:00 at each station:
    Wall Balls
    Sumo Deadlift High Pulls 35/25kg
    Box Jumps
    Push Press 35/25kg
    Calorie Row
    1min Rest

  • CROSSFIT LITE:

    Fight Gone Bad
    3 Rounds
    1:00 at each station:
    Jumping squats
    Kettlebell swings
    Walking lunges
    Push Ups
    Ring rows
    1min Rest

  • CFP GYMNASTICS:
    20min EMOM:
    Odd: 7 Toes to bar
    Even: 7 Chest to bar pull ups
  • CFP BARBELL:
    Clean and jerk
    2+1 x 5
    Clean pull
    3-3-3-3-3

WOD – Monday 11 June 2018

  • WORKOUT OF THE DAY:
    For Time:
    800 Meter Run
    6 Rounds of The Chief
    400 Meter Run
    4 Rounds of The Chief
    200 Meter Run
    2 Rounds of The Chief

    *1 Round of The Chief = 3 power cleans, 6 push ups, 9 squats

  • CROSSFIT LITE:
    For Time:
    400 Meter Run
    6 Rounds of 6 kb swings + 6 wallballs
    200 Meter Run
    4 Rounds of 6 kb swings + 6 wallballs
    400 Meter Run
    2 Rounds of 6 kb swings + 6 wallballs

  • CFP GYMNASTICS:
    For time:
    8 rope climbs
    40 toes to bar
    8 rope climbs
    40 toes to bar
  • CFP BARBELL:
    Front squat
    4-4-4-4
    Snatch
    2-2-2-2-2

WOD – Friday 8 June 2018

  • WORKOUT OF THE DAY:
    Teams of 2:
    20min AMRAP:
    15/12 Calorie Bike
    12/9 Calorie Row
    9 Pull ups
    *Partners complete full rounds before switching.
  • CFP GYMNASTICS:
    10 Rounds for quality:
    8 Dumbell curls
    8 Dumbell strict press
    8 Ring rows
    8 Push ups
  • CFP BARBELL:
    Power clean
    3-3-3-3
    Push press
    3-3-3-3
    Overhead squat
    3-3-3-3

SPRINGBOKS vs ENGLAND – LIVE STREAM & POTJIE

Join us this Saturday as the Springboks take on England at 5pm!

We will be live streaming the game and everyone is welcome!

What to bring?

  • Drinks
  • Friends and family
  • Braai food if you want to braai
  • Potjie and potjie ingredients if you want to potjie

Chairs and fires will be provided.

If you choose to potjie, we will start the fires at 1pm!

WOD – Thursday 7 June 2018

  • WORKOUT OF THE DAY:
    Back squats
    5-5-5

    Then

    2 Rounds:
    400m run
    30 Trusters 40/30kg

  • CROSSFIT LITE:
    15min EMOM:
    7 Goblet squats

    Then

    2 Rounds:
    400m run
    30 Wallballs

  • CFP GYMNASTICS:
    100 Ring rows for time and quality
  • CFP BARBELL:
    Power snatch
    3-3-3-3
    Front squat
    3-3-3-3
    Push jerk
    3-3-3-3

WOD – Wednesday 6 June 2018

  • WORKOUT OF THE DAY:
    15min AMRAP:
    15 Toes to bar
    12 DB Reverse lunges 22.5/15kg
    9 DB clean and jerks
  • CROSSFIT LITE:
    15min AMRAP:
    15 hollow rocks
    14 Reverse lunges
    13 Medball clean and press
  • CFP GYMNASTICS:
    10-9-8-7-6-5-4-3-2-1
    DB strict press
    Bench press
    Ring dips
  • CFP BARBELL:
    Press
    5-5-5-5-5
    Back squat
    3-3-3-3-3

WOD – Tuesday 5 June 2018

  • WORKOUT OF THE DAY:
    For time:
    800 Run
    100 Double unders
    800m Medball run
    100 Double unders
    800m Run
  • CROSSFIT LITE:
    For time:
    400 Run
    200 Single skips
    400m Medball run
    200 Single skips
    400m Run
  • CFP GYMNASTICS:
    7min AMRAP:
    Push-ups
  • CFP BARBELL:
    Clean and Jerk
    4+1 x 5
    Romanian deadlift
    4-4-4-4

WOD – Monday 4 June 2018

  • WORKOUT OF THE DAY:
    3 Rounds:
    30 Hang power cleans 50/35kg
    30 Wallballs
    30/21 Calorie Row
  • CROSSFIT LITE:
    3 Rounds:
    30 Kettlebell swings
    30 Jumping squats
    30 Kettlebell SDHP
  • CFP GYMNASTICS:
    3 Sets:
    10 Paralette shoot throughs
    10 Strict toes to bar / knees to elbows
    20 Hollow rocks
  • CFP BARBELL:
    Back squats
    4-4-4-4-4-4
    Snatch
    3-3-3-3-3-3