Posts tagged with ‘Open’

  • Knowledge Blog

    COACH LYNDA’S GOODBYE!

    - by Admin

    I don’t like endings. I am not too crazy about new starts either to be honest! I am at my happiest in the comfort zone of the known cushy middle part, where routine is the norm and every day’s tasks are laid out before you like a familiar friend.

    But in life, all good things do come to an end, and the time has come for myself and Cobus to move on to the next chapter of our lives.

    There are some special mentions I need to make of people that made each and every day just that much more awesome – from the dynamic coaching and dedicated admin teams, to the Concept Cardio class mates, the 15:00 Aesthetics Club, Girl Friday’s, Caileigh, Ruz and Kathy, Tash, Wessel and Marlize, Lisa and Craig, Andre and Jenna, Tia, The Lewis family, Tayla, Sean and Dani, The Cooke family, Bruno and Gazza, The Coetzee family, Mamoketse, The 18:30 crew, The CFJ / RFC and REF Families, The 2013 Regional Team, and every team mate that I have competed with, and of course not forgetting Imtiaz – who started us on this epic journey!

    I cannot mention every single member’s name or every single special memory, but please know that as cliched as it sounds – each and every one of you has made an enormous impact on my life, both physically, emotionally and spiritually and there will most certainly be a CFJ shaped hole in my heart.

    I can remember most of our member’s first class, or first time you stepped into the facility. I have memories of almost every one of you – and those memories I will cherish for a very long time to come.

    I leave you in the capable hands of the coaching team, who will continue to dedicate their time and efforts in making you better athletes and better at life! In the admin office, I leave you in the dedicated hands of Sean as Facility Manager and Tayla as Client Service Manager. They will be on hand to assist you in any and every aspect with regards to your memberships and whatever else you may need. Their dedication is unrivaled and I have full confidence that they will continue to take CFJ and Rebel Fitness Central onwards and upwards!

    Thank you to each and every one of you for making this past 7 years into an indescribably humbling, fulfilling and life changing journey!

    In closing, as always – Lekker Nag ne! 🙂

     

    ” Just because everything is changing, it doesnt mean it has never been this way before. All you can do is know who your friends are as you head off to your war”

  • WOD Blog | Workout of the day

    FRIDAY 23-02-2018

    - by Admin

    CROSSFIT GAMES OPEN 18.1!

    LEVEL 1

    Complete as many rounds as possible
    in 20 minutes of:
    8 hanging knee raises
    10 dumbbell hang clean and jerks (15 / 10kg)
    14 / 12-cal. row

    LEVEL 2

    Complete as many rounds as possible
    in 20 minutes of:
    8 toes-to-bars
    10 dumbbell hang clean and jerks (22.5/15kg)
    14 / 12-cal. row

  • WOD Blog | Workout of the day

    WEDNESDAY 20-12-2017

    - by Admin

    CROSSFIT

    LEVEL 1

    CROSSFIT GAMES OPEN – 17.5 Retest

    Scaled Division

    10 rounds for time of:
    9 thrusters, 30/20
    35 single-unders

    *25 min cap

    LEVEL 2

    CROSSFIT GAMES OPEN – 17.5 Retest

    RXd Division

    10 rounds for time of:
    9 thrusters, 43/30
    35 double-Unders

    *25 min cap

  • WOD Blog | Workout of the day

    TUESDAY 19-12-2017

    - by Admin

    HAPPY BIRTHDAY TO DMITRY DRABKIN AND BRONWYN MACFARLANE!

    CROSSFIT

    LEVEL 1

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, ascending

    B. CONDITIONING

    CROSSFIT GAMES OPEN 15.4 – Retest

    Scaled Division

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses, 43/30
    10 cleans, 52/35

    LEVEL 2

    A. BARBELL CONDITIONING

    Power clean
    5 x 3, ascending

    B. CONDITIONING

    CROSSFIT GAMES OPEN 15.4 – Retest

    RX’d Division

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans, 84/56kg
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

     

    GI JOZI

    5 ROUNDS

    1 min work: 30 sec rest – Alternate movements

    – Sled Push (60m lengths)
    – Ring Rows
    – Ball Slams
    – Box Jumps
    – Ski Erg

  • WOD Blog | Workout of the day

    FRIDAY 24-02-17

    - by Admin

    HAPPY BIRTHDAY TO BRADLEY MANGAN!

    OPEN WORKOUT 17.1

    For time:

    10 dumbbell snatches
    15 burpee box jump-overs
    20 dumbbell snatches
    15 burpee box jump-overs
    30 dumbbell snatches
    15 burpee box jump-overs
    40 dumbbell snatches
    15 burpee box jump-overs
    50 dumbbell snatches
    15 burpee box jump-overs