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

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

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

​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.

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.

​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.

​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.

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.

​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

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