Tag Archive for CrossFit

Benchmark WOD 30 August 2013

Warm Up & Skill: Double Under Technique 1/2 Cindy (10 Min AMRAP): 5 Pull-Ups 10 Push-ups 15 Squats WOD: In honour of the two-times Fittest Woman on Earth Annie Thorisdottir being in South Africa for the Big 5 Showdown this weekend… “Annie” For Time: 50-40-30-20-10 Double unders & Sit-Ups Stretch and enjoy the weekend! A reminder that there will be… Read more →

WOD 28 August 2013

Strength Back Squat 5-5-3-3-3 Technique Snatch WOD 3 Rounds for time: 10 Burpees 25m Walking Lunges 10 Snatches A: Over-the-bar burpees / front rack walking lunges / 30kg/50kg B: Burpees / walking lunges / 20kg/40kg C: Over-the-bar burpees / overhead walking lunges / 40kg/60kg Stretch Read more →

Benchmark WOD 23 August 2013

Warm-Up A longer warm-up than usual, as I’ll be expecting a maximal effort from you. At least 20 minutes, getting the shoulders and hips warmed up, also getting the heart rate up for what awaits you… Benchmark WOD “Fran” 21-15-9 Thrusters and Pull-Ups 30kg/45kg Rest 10 minutes Skills & Technique Handstand Work: handstand hold, handstand walk, handstand push-ups Read more →

Beginner’s Introduction

If you have never done CrossFit before, and would like to try it out and learn the basics, there will be a session for beginners at 19:00 from Monday, 19 August to Wednesday, 21 August. It is recommended that beginners attend all three sessions, after which they can join in with the scheduled classes. Please contact us if you would… Read more →

Launching 19 August 2013

We are happy to announce that Red X CrossFit is opening on Monday, 19 August 2013! If you are interested in joining, please pop in at the new gym on Wednesday or Thursday this week between 5pm-7pm, or Saturday morning from 9am-10am to book your sessions or for more information. Read more →

Training Philosophy

At Red X CrossFit, everybody trains together and nobody gets left behind. Every workout will cater for beginner, intermediate and advanced. Each member will choose the version of the workout they want to complete. A (Alpha): Your traditional prescribed or Rx workout B (Bravo): Scaled version C (Competitive Charlie): Hulk-like WODs for those who want to go above and beyond,… Read more →