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WORKOUT OF THE DAY

28/2/2021

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CROSSFIT
Overhead squat
3-3-3-3-3

CROSSFIT LITE

Overhead squat
5-5-5-5-5
 
FINISHER
 100 KB Swings
 
* Every time you put the KB down, perform 20 hollow rocks.
* Use a light-ish KB.

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MEMBER OF THE MONTH

26/2/2021

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A little about yourself:
My name is Kgopotso but everyone calls me Sparks or the ink doctor, I am 33 👀 comes as a shock because apparently I look 26 🕺🏽🥰 lol and I work as a professional tattoo artist since 2010 and also run a water and ice business to help two of my brothers since they were unemployed. Oh we also do corporate identity and branding.

Why do you work out?
Health is wealth and I want a stunning body.
What do you love about CrossFit Pretoria?
The vibe. Friendly members and the coaches always show best interest in making sure you getting those goals you set out.

Most memorable CrossFit Pretoria workout?
Any workout with Burpees 🤣 I hate them.

Tell us a little more about yourself:
I enjoy Listening to hip hop, rap, ebb and soul. Since I’ve been with CrossFit Pretoria I’ve started listening to rock/metal, it is actually hood music haha. 
My interests are : cycling and exploring South Africa / Africa 
Hobbies : I game PS, Xbox is for the weak 😅😅 hahaha
Food: don’t have a favorite plate but anything that’s good for my body, I’ll consume it (except for pork).
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WORKOUT OF THE DAY

25/2/2021

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CROSSFIT
​​7min AMRAP:
10 Power cleans 50/35kg
20 Push-ups

CROSSFIT LITE
7min AMRAP:
10 Russian KB swings 24/16kg 
20 Push-ups

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THE LONG JOURNEY WORTH TAKING

25/2/2021

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Learning gymnastics skills can be frustrating, but Dave Durante explains why the return is well worth the investment.​
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Be patient and limit frustration.

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WORKOUT OF THE DAY

24/2/2021

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CROSSFIT
12min AMRAP:
3 Rope climbs
12 Push presses 50/35kg
50 Double-unders

CROSSFIT LITE
.12min AMRAP:
6 Jumping Pull Ups
6 Hanging Knee Raises
12 Push presses 20/15kg
75 Single Skips

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WORKOUT OF THE DAY

23/2/2021

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CROSSFIT
Front squat
 5-5-3-3-3-1-1-1-1-1 
Run 1 mile

1 set every 2 minutes

CROSSFIT LITE
Front squat
 5-5-3-3-3-1-1-1-1-1 
Run 1 mile

1 set every 2 minutes

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WORKOUT OF THE DAY

22/2/2021

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CROSSFIT
10min AMRAP:
10 Handstand push-ups 
20 Calorie row
30 Alternating pistols

CROSSFIT LITE
10min AMRAP:
10 Push Ups 
20 Calorie row
30 Air Squats

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WORKOUT OF THE DAY

21/2/2021

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CROSSFIT
For time:
25 Pull-ups
10 Muscle-ups
2.4k Run
10 Muscle-ups
25 Pull-ups

CROSSFIT LITE
For time:
25 Ring Rows
10 Bent Over Rows 16/8kg
1km Run
10 Bent Over Rows 16/8kg
25 Ring Rows
 
16/8kg KB per hand.

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WORKOUT OF THE DAY

20/2/2021

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SWEATFEST SATURDAY
For Time:
3000m Row
300 Double Unders
5000m Run

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WORKOUT OF THE DAY

18/2/2021

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CROSSFIT
For Time:
42 Medball sit-ups 20/14lbs
21 Clusters 40/30kg
30 Medball sit-ups 20/14lbs
15 Clusters 40/30kg
18 Medball sit-ups 20/14lbs
9 Clusters 40/30kg

CROSSFIT LITE
For Time:
42 Medball sit-ups 14/8lbs
21 Burpees
30 Medball sit-ups 14/8lbs
15 Burpees
18 Medball sit-ups 14/8lbs
9 Burpees

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