What to expect

CROSSFIT LITE  and CORE FIT – our introduction to Crossfit

Before a new member will be allowed to partake in the group classes, they will need to attend the ‘Crossfit lite classes’  which consists of 4 x 1 hour sessions over the course of three weeks.

Here you will learn the basic movements and techniques that will prepare you for the more demanding group classes to come. These sessions will consist of learning the various warm-up and stretching techniques, basic movement that will be covered in class situations as well as a workout of the day (WOD).



During this course, the coaches will also give nutritional recommendations if required, alternatively information on the ‘Zone’ and ‘Paleo’ are available on this website.

We will cover the following basic movements:

  • Squat series: Air squat, front squat, back squat, overhead squat
  • Dead Lifts, Sumo Dead
  • Cleans: cleans and hang cleans
  • Press: Strict press & push press
  • Thrusters

We will also cover and correct other movements such as:

  • Box Jumps
  • Kettle bell swings
  • Push Ups
  • Burpees
  • Push Ups
  • Skipping
  • Pull ups
  • Hand stands
  • Hand Stand push ups
  • And many more

Included in these beginners sessions are 2 Core Fit classes, these focus on your fitness and core strength. No weights are lifted in this class and it is a perfect way to built your base fitness to help prepare you for the crossfit classes.

Classes are limited to ensure all members get adequate attention while leaning the basics. Please note that you need to complete the Beginners Introduction course before you can attend the group classes.


The course is R300.00 for all 6 sessions and once you have completed your sessions, you can decide on the membership package that is suitable to you.

Please ensure that you book your spot to avoid disappointment.

See schedule for the Crossfit Lite class dates and times or contact Nico/Gemma on

Tel:  021 7015267

Email: gemma@crossfitfalsebay.co.za 



CrossFit Classes

Classes are for those members who have completed the Beginners Introduction course and will now take your fitness to the next level. Numerous classes will be available daily for you to attend and each class will challenge you physically and mentally to push yourself harder and further than you think you are capable of.

Each workout is scalable so do not think because you cannot do a certain movement, you cannot attend the class. We are all here to learn, improve and push ourselves further, and this we do with the support of the class and as a CrossFit community.

Other classes offered

WOD fit: this class will get you breathing heavy. It is a combination of Crossfit movements with a bit of extra cardio. Requires very little skill and a lot of working out 🙂

Core fit: if you want to get super fit and toned then this class will get you there. It consists of running, boxing, ski erging, rowing and core/abs. This class is open to all levels of fitness and requires very little skill.

Weight lifting and gymnastics: Need a little help with your gymnastics or weight lifting? This class will focus on specific weight lifting and gymnastic skill. You dont need to be a great lifter or gymnast to attend. It is all about technique and skill development.

Crossfit Kids: Kids need to get fit and strong too. Crossfit kids will develop your child physically and mentally. They will learn a variety of gymnastic movements, core and cardio movements and when they are strong enough they will progress to basic weights.