For everyone, the goal today should be to go to muscular failure on each movement. This is not usually what we suggest in a chipper, but it is good to mix it up every now and then. So, this means that rather than picking a…
The workout is scored by the HSPU, but the test is to do these under fatigue while breathing hard. Which is why we have added two scores to ensure everyone is incentivized to go fast and perform big sets. The goal is to perform at…
The 12 over-unders will take most people over 1 minute, leaving roughly the same amount of time as the other two tracks to perform the other movements. The jumping lunges will get spicy fast and you will need to break these up into chunks. Perform…
The goal is for you to try complete the workout as rx’d as possible. Or, at least one portion of it as rx’d. Some might not be able to perform all the runs rx’d, but can do the pull-ups / burpees and vice versa. The…
Four years ago I walked into Crossfit Plett, severely overweight and desperate for change. I had no idea how to achieve this as so many “diets” had failed. I did not know at the time of walking through that door, that not only would I…
I found the Lean & Clean helped me greatly in this fundamental way: by studiously logging 6 key aspects of daily well-being routine, like nutrition, fluid intake, exercise, and sleep over a month-long period, I became keenly aware of where I was adding value to…
Starting Saturday, 31st August 2019! Join Donald, and find out how to live a life you live with more freedom and ease around your lifestyle habits. The Lean & Clean Challenge is NOT another diet and is NOT a new fitness fad. It is…
If you’re a member with us, then you get a whopping 20% off your meals at Roost! PLUS – if you drop-in at CrossFit you get 20% your fee. Thanks to the guys at Roost, all you need to do is show your…
We want to celebrate you, our members! We appreciate you, your commitment to yourself, your training, to getting fitter, stronger, empowering yourself to live a life you love! We want to give back to you and support locals…if it wasn’t for local community we wouldn’t…
Do you know that most children living in our local townships only receive 1 gift a year, even if that?! We have a heart for children and especially those in need, as such we want to bless them this Christmas. Last year we…
