CLASSES

 

On-Ramp (Beginners)

 

The first introduction session of the program is considered a free trial and a chance for you to find out a little bit more about CrossFit, experience a workout and decide if you would like to register for the remainder of the program.
What you need to know:

Start your CrossFit journey by completing our On-Ramp program

  • On Ramp is a 3-week course,
  • Includes 9 sessions,
  • 2 body assessments
  • and a log book.
  • Cost of the On-Ramp is R750.00 once-off

 

There is no obligation to join CrossFit once your On-Ramp is completed

 

On completion of your program you can choose a membership package and discuss with the coach which class will be suitable for you.

 

Please email us for more information and the next On-Ramp dates.

 

CrossFit Foundations

 

This class focuses more on coaching technique and skill rather than pumping the heavy weights. We show you how to squat, press, pull, push and move correctly. All movements are scalable which means we adapt them to each person’s level of proficiency. Once you have the technique, we look for the consistency in your technique, and once you have the consistency we start making you work harder. Foundations can last anything from 3 weeks to 3 months. Once you have become reliably proficient at the basic skills and have built up your physical conditioning, you may then progress to our CrossFit Main Class programming. This will be done by separating the class between newcomers and our regulars as to not dilute the more advanced CrossFitter’s training regime.

Times:

Monday – Friday:

8:30 am – 9:30 am

Monday, Tuesday, Wednesday, Friday: 

4:30 pm – 5:30 pm

 

CrossFit Main Class

 

You’ve completed your Foundations program and you’re now dreaming of squats, push ups and raising the bar! Once you know all the different skills and techniques, the coach will then upgrade you to The CrossFit Main Class. All exercises prescribed in the “Workout of the Day” (WOD) are coached and are adapted to suit your personal fitness and skill level and will help you reach your fitness goals faster and more effectively than any other program out there.

Times:

Monday – Friday: 

06:00am – 07:00am (Every Morning)

Monday – Friday:

5:30 pm – 6:30pm

 

CrossFit Lite

 

If you’ve heard of CrossFit but have been unsure to try it out due to lack of fitness, strength, confidence or age, this is the class for you. As the name implies, a “lighter” version of our normal CrossFit class. As with all CrossFit classes we still focus on the basic functional movements and getting your body to move the way it was designed. However, we slow the class down to spend more time coaching your technique and improving your skill according to your level of fitness, strength and age. We take time to focus on the mechanics of your movement, core strength, mobility and flexibility.

Times:

Monday, Wednesday & Friday:

07:15 am – 08:15am

 

CrossFit Ladies Lite

 

CrossFit Ladies Lite is designed for women on the move. No matter your age, fitness, body shape or what you do for a living, the Ladies Lite class is for you.
Our highly qualified coaches use a mix of functional movements to get you moving better and feeling great. We focus on balance, co-ordination, agility and flexibility while improving your overall strength and fitness.
Getting fit and strong with like-minded ladies has never been more fun!

Times:

Monday, Wednesday and Friday:

2:30 pm – 3:15pm

 

Mobility

 

This class is for every person who is training, regardless of your level of fitness or age. Mobility sessions are essential and designed to resolve pain, prevent injury, and optimise athletic performance. They help you recover better after those long hard workouts, helping to avoid tightness and injuries. This is designed for both pre- and post- workout. The mobility sessions are there not only for the athletes but for the young and old, helping to prevent and ease aches, pains and injury. Mobility classes increase your range of movement, mobility and flexibility. We use a mix of band work, foam roller, myofascial release, trigger point therapy and passive stretching and active-isolated stretching.

Times:

Saturday:

09:30am – 10:30am

 

Olympic Lifting

 

These classes will improve your lifting skill and technique across all your CrossFit movements. This class is not only for the guys who want to increase their strength and power but also for the ladies to get stronger and toned without the bulk. This group focuses primarily on improving the technical execution of the snatch, clean & jerk and related lifts. This program is intended to supplement your regular training regimen and improve explosiveness, strength, accuracy, balance and coordination in addition to improving comfort with the lifts.

Times:

Enquire within, based on demand only and subject to availability.

 

Saturday Benchmark WOD

 

Benchmark WOD 1,5 hours long. This is a coaching light session, not recommended for first timers only if you’ve been doing CrossFit for 3-4 weeks.

Times:

Saturday:

8:00 am – 9:30am

 

Little Champs

 

Little Champs is designed for children aged 3-11 years old. Start building good habits now, getting them to move in the correct form. We focus on balance, co-ordination, agility, flexibility while improving their overall strength and fitness. We use a mixture of gymnastics, jumping, running, bouncing and rolling. An energy release and some good fun for the little ones! More info on our programme is here.

Times:

Tuesday and Thursday:

2:30pm – 3:30pm

 

Teens class

 

Correct mechanics are just as important for the teen as they are for a young child or adult. As teens grow so does the need and importance for a good core strength and conditioning program. As with all our programs we focus on improving their fitness and strength levels appropriate to their age and anatomical development. This is a great program for those teens wanting to improve their own sport and individual performance. As well as a fun ‘after school’ activity.

Times:

Monday, Wednesday and Friday:

3:30 pm – 4:30pm

 

Pilates for CrossFit

 

Core strength, flexibility, balance, uniform development and efficient movement patterns – are all benefits of CrossFit Training. Pilates for CrossFit takes it to the next level in core strengthening.

Times:

Tuesdays and Thursdays:

07:15am – 08:15am

Thursdays:

4:30pm – 5:30pm

 

Faith WOD

 

We are not only interested in your short lived, earthly physical fitness, but also in your eternal spiritual fitness. Forging Spiritual Fitness and Strength in the Lord.

Times:

Thursday:

6:45pm – 7:30pm

 

Beach WODs

 

CrossFit on the beach without a Rig…hence the name, Beach WOD! Smell the ocean breeze, with surf swims and surf runs, push-ups, squats, sand sprints, drags and carries using your own body weight. Finish off your workout with a swim.

Times:

Enquire within, based on demand only and subject to availability.

Follow us: FacebooktwitterrssyoutubeFacebooktwitterrssyoutube