This post is about change. Today we celebrate the journey of one of our very dedicated members, Rick Volker. If you are ever thinking about joining Crossfit or any sort of fitness regime here is a testimony of what consistency and hard work looks like. “On the left is me at 132kg, before CrossFit. Like… 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.
Strike now, get your kids active!! Join us for some Crossfit kids. Bookings are essential. Please drop us a message if you are interested in a trail session.
The quest to raise enough money to get our Box team the False Bay sharks is underway. In just under a month we need to raise enough money to send five athletes and our coach to Spain to represent us as a box at an international level. For those of you who know the competitive… Read more »
Tis the season to be jolly. Come be jolly with us at the box, our holiday classes start on the 22nd of December. We will have a 8am class and a 9am class from the 22nd of December to the 5th of January 2018 if you are keen to join us just send us a… Read more »
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 »
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 »