This month is dedicated to Charlene Irwin. For those of you who may not know Charlene that is because she very rarely makes it to Crossfit in broad day light. Her busy life, being a working mom, wife, endurance running and Crossfit require discipline which she demonstrates by training with us at 5am 3 x… Read more »
In the simplest terms, CrossFit is an incredibly effective strength and conditioning program.
The CrossFit Method will prepare you for life and sport better than any other training regime in existence today. If there were another system that worked better we would steal it and use it at our gym.
1½ cups raw cashews ½ cup (7 pieces) dates, pitted 1 T vanilla protein powder ¼ cup shredded coconut 2 tsp maple syrup ¼ tsp vanilla essence 1 tsp turmeric powder ¼ cup dark chocolate (for topping) Instructions Combine all ingredients (except the chocolate) in a food processor and process on high until a smooth… Read more »
Crossfit False Bay competition training: Around this time last year we decided that it was time to add a competitive edge to the box. Head coach Nico Van Der Wald has always had a competitive program which was open to members who wanted to further their CrossFit abilities. The program was followed by a few… Read more »
Ingredients 2 cups raw cashews 2 T maple syrup 1 tsp cinnamon 1-2 T water (as needed) Instructions Preheat the oven to 325°F. Spread the cashews out on a baking sheet. Bake 8-10 minutes, or until fragrant. Remove the pan from the oven and transfer the cashews to a food processor. Add the maple… Read more »
PILATES – we have a qualified pilates instructor who takes you through the motions of movement and strength development. Join us on a Tuesday and Thursday at 8am. This is free to all our members, non-members will pay a R90 fee per session. Bookings through email@example.com
Ingredients: 1 small cauliflower, cut into florets 1 cup cashews, soaked 20 minutes and drained 1 15-oz coconut cream can 2 T coconut flour ¼ cup raw honey ¼ cup melted coconut oil 2 t vanilla bean powder 1 t vanilla extract ¼ t sea salt Optional toppings: cacao nibs, raw nuts, nut butter,… Read more »
Core FIT, this is a 4 month membership for R800 per month. Core fit is for those who want to up their cardiovascular fitness, core strength and burn max calories. The class is an hour long and is jam packed with running, rowing, assault biking, ski erging, boxing and core/abs. This class is for all… Read more »
Instructions Preheat oven to 375°F and line a baking sheet with parchment paper. Slice each bacon strip into 2-3 inch pieces and lay on the baking sheet. Bake 15-20 minutes. Remove from the oven and allow the bacon to crisp up on a plate. In a small bowl, use a fork to mash the avocados…. Read more »