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WORKOUT OF THE DAY 01022022

31/1/2022

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CROSSFIT
For time:
400m run
Rest 1:00
800m run
Rest 2:00
1200m run
Rest 3:00
1600m run
 
 
CROSSFIT BASICS
For time:
200m run
Rest 1:00
400m run
Rest 2:00
600m run
Rest 3:00
800m run
 
POST WORKOUT
Accumulate
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot

CFP+ PERFORMANCEMOM 7:
3 sets:
1 legless rope climb
3 rope climbs
5 strict toes-to-ropes
– Rest 1:30
– Hang from the rope for the strict toes-to-ropes
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WORKOUT OF THE DAY 31012022

30/1/2022

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CROSSFIT
4 sets for reps:
:20 plate hops (20/10 kg)
– Rest :40
– Focus on fast feet and getting as many reps as possible.
 
5 x 2:00 rounds:
20 DB box step-ups (15/22.5 kg) 
Max reps of DB push presses
– Rest 2:00 between rounds
 
 
CROSSFIT BASICS
4 sets for reps:
:20 plate hops (20/10 kg)
– Rest :40
– Focus on fast feet and getting as many reps as possible.
 
5 x 2:00 rounds:
20 DB box step-ups 
Max reps of DB push presses (5/10 kg)
– Rest 2:00 between rounds
 
POST WORKOUT
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts

CFP+ PERFORMANCEMOM 7:
For time:
3 x 1000m Row
5min rest
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THE CFP BACK IN ACTION CHALLENGE 2022

28/1/2022

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WORKOUT OF THE DAY 28012022

27/1/2022

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CROSSFIT
For time:
3000/2100m bike
75 KB swings 24/16kg
1000/800m row
60 wallball shots 
800m run
45 pull-ups
 
CROSSFIT BASICS
For time:
2000/1600m bike
40 KB swings (16/12 kg)
750/600m row
30 wallball shots 
400m run
20 pull-ups
 
POST WORKOUT
Accumulate:
1:00 couch stretch on each leg
1:00 pigeon pose on each leg
1:00 iron cross stretch each leg
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WORKOUT OF THE DAY 27012022

26/1/2022

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​CROSSFIT
Pre-workout:
EMOM 5:
1-5 wall walks
 
5 rounds for time:
1:00 handstand hold
21 toes-to-bars
 
CROSSFIT BASICS
Pre-workout:
EMOM 5:
1-5 wall walks
 
5 rounds for time:
1:00 plank hold
21 sit-ups
 
POST WORKOUT
Accumulate
30 ATY drills

CFP+ PERFORMANCEMOM 7:
For time:
10,000-m bike
– Start at 50 rpm’s, then every 1,000-m, increase by 5 rpm’s.
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WORKOUT OUT OF THE DAY 26012022

25/1/2022

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CROSSFIT
Pre-workout:
On a 6:00 clock:
Build up to a max-height box jump
 
10 sets for load:
2 back squats
 
CROSSFIT BASICS
Pre-workout:
On a 6:00 clock:
Build up to a max-height box jump
 
10 sets for load:
2 back squats
 
POST WORKOUT
2 sets:
:30 seated torso twist / leg
:30 frog stretch
:30 standing quad stretch / leg

CFP+ PERFORMANCEMOM 7:
Every 4:00 for 5 sets:
300 yd shuttle run
– 50 yds out and back followed by 100 yds out and back.
– This should be as much of a sprint as possible.
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WORKOUT OF THE DAY 25012022

24/1/2022

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​CROSSFIT
For time:
100 double-unders
21 front squats (50/35 kg)
21 push presses (50/35 kg)
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses
 
Post-workout:
On a 5:00 clock:
Build up to a 1-rep clean and jerk
 
CROSSFIT BASICS
For time:
100 single-unders
21 front squats (20/15 kg)
21 push presses (20/15 kg)
100 single-unders
15 front squats
15 push presses
100 single-unders
9 front squats
9 push presses
 
Post-workout:
On a 5:00 clock:
Build up to a 1-rep clean and jerk
 
POST WORKOUT
3 sets:
:30 couch stretch / side
:30 foam roll lower back
:30 foam roll lats / side

CFP+ PERFORMANCEMOM 7:
SKILL I
EMOM 12:
Min. 1 | 12 alternating single-leg squats
Min. 2 | 4 single DB overhead squats / arm
– Focus on quality of movement before increasing load.
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CFP COMMUNITY SUPPORT: GROUNDED

24/1/2022

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Every month we share one of our members' local businesses to help share the love of the community.

This week we feature: GROUNDED AT ECHO (Our favourite coffee shop!)
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​Grounded at Echo is a café created in 2014 to be a space in the Moot where people could relax, chat, eat down-to-earth food, and drink great coffee, and feel at home. Since then it has grown to become something much more special. Through Grounded at Echo we have made some incredible friends, been able to collaborate with various artists and business people, and together with everyone dream about what else could be. We hope that you’ll enjoy your experience in our café as much as we have enjoyed the journey that has brought us here.
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They are a socially responsible business in partnership with ECHO Youth Development (NPO) situated in the humble neighbourhood of The Moot in the city of Tshwane. They started out as a community café in 2014, but have since expanded to include a coworking space, catering services, and most importantly a whole community of people who believe in a better way of doing business and life.
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Product integrity and business transparency is at the very heart of their business. It is their vision to generate sustainable social profit alongside financial profit through social entrepreneurship and ethical business practices. To this end, they use quality ingredients, charge reasonable markups and pay fair wages. They also actively engage in the community and invest in their team members’ personal and professional development to bring you a product that you can enjoy; knowing that you are engaging in positive change for South Africa and its people.
​

Here’s a breakdown of how your average purchase at Grounded is being spent:
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Support them at:
Shop 1
353 24th Avenue
Villieria

Website: www.groundedat.co.za
Phone: 012 329 0159
​Instagram: @grounded_at_echo
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WORKOUT OF THE DAY 24012022

23/1/2022

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​CROSSFIT
Pre-workout:
On a 8:00 clock:
Build up to a 2rep power snatch
 
For time:
21-15-9
Snatches (50/35 kg)
Box jumps 
 
CROSSFIT BASICS
Pre-workout:
On a 8:00 clock:
Build up to a 2rep power snatch
 
For time:
21-15-9
Snatches (20/15 kg)
Box jumps 
 
POST WORKOUT
2 sets
:30 doorway shoulder stretch / side
:30 banded arm stretch / side

CFP+ PERFORMANCEMOM 7:
STRETNGTH I
Every :30 x 10 sets:
3 deadlifts
– Perform 3-reps unbroken
– Use at least 50% of your 1-rep max
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WORKOUT OF THE DAY 22012022

21/1/2022

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CROSSFIT
4 rounds for time:
100m lunge
300m run
– Wear a vest or carry an object 10/7kg
Post-workout:
For time:
5-10-15-20-25-20-15-10-5
double-unders
sit-ups
 
CROSSFIT BASICS
4 rounds for time:
50m lunge
300m run
 
Post-workout:
For time:
5-10-15-20-25-20-15-10-5
double-unders
sit-ups
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