What to expect

CROSSFIT , PURE FIT and  CORE FIT – our introduction to Crossfit

We dont have a specific onramp/beginners course. Crossfit is what we call scalable, which means each workout and movement can be adapted to suit your fitness level. We offer a beginners membership which  consists of 4 x 1 hour Crossfit sessions, 1 Pure fit session and 1 Core fit session.

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 is the Core Fit class and the Pure fit class, these focus on your fitness and core strength. No heavy weights are lifted in this class and it is a perfect way to built your base fitness to help prepare you for the Crossfit and WOD fit classes.

Classes are limited to ensure all members get adequate attention while leaning the basics.

The course is R300.00 for all 6 sessions and once you have completed your sessions, the sessions are valid for 1 month only. Once you have completed these you can decide which membership package is suitable for you.

Please ensure that you book your spot to avoid disappointment.

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

Crossfit: Suitable for beginners. This class teaches you all the skills (weight lifting and gymnastics) and strength required to progress in Crossfit. There will be a short workout at the end of each session.

Pure fit: Suitable for beginners. This class consists of basic gymnastic movements, cardio and an light free weights. These classes are fun and get you fit and sweaty.

WOD fit: this class will get you breathing heavy. It is a combination of Crossfit movements with a bit of extra cardio. Requires skill and experience:)

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.


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.