Workout of the Day

Workout of the Day 2018-07-09T10:31:37+13:00

Drop Box

26th March 2019|

Sadly we say farewell to the very awesome Laverne Kruger . Pictured here doing her first Open a year ago she has ripped the CFN Womens CF world apart and through consistent hard work and dedication has ascended to be one of the very best female athletes in the gym, despite her size she completes every workout prescribed and moves beautifully as well. We will miss you Laverne and Eduan. All the very best in your travels.


E 2 M 5 R

3 Deadlift (build)

6 Box Jump (AHAF)


” Drop Box ”

21-15-9 reps of

Deadlift (100/70)

Box Jump Over (60/50)


The JS Burner

25th March 2019|

The 2019 Open is done and dusted! Congrats to all you Red Skulls who took part in what was an epic 5 weeks of tough challenging workouts set by CrossFit HQ that had over 300,000 athletes take part globally. We are officially participators in the largest sporting event on earth, with arguably the greatest set of variable demands asked of any athlete in any code. And the good news is there is another in October! Our winter programming will set us up well to be even stronger , fitter and more capable in 6 months time. Now for the Awards Night, Saturday April 6th!! Keep it free :)



:30 HSH

:30 Hanging L-Sit

:30 OHS Hold


” JS Burner ”

3 Rounds of :

Row 500 m

50 Double Under

Run 400 m

Goat Day

21st March 2019|

Ask Coach Donny and he will help you herd your goats into a corner and whip them into submission.


“Goat Day”

OTM 20

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

Choose two “Goats” to work on today. Anything goes, even mobility.

Fran Jammin’

20th March 2019|

With speculation rife that 19.5 will involve some form of thruster movement, today we tackle a few versions  of the same skill.



4 Thruster

4  Strict Chest to Bar Pull Up


” Fran Jammin’ ”

5 Rounds

7  SA DB Thruster (22.5/15) (right)

7 Chest To Bar Pull Up

7 SA DB Thruster (left)

7 Deadlift (100/70)

CAP 14


Sweat Box

19th March 2019|

With most of the movements that we train covered off over the last month , the last remaining workout is highly likely to involve  thrusters or deadlifts. The few days leading into the weekend is all about restoration and recovery, and a little practice of getting into the shapes we need to be in to avoid the ‘leak’. Today is about your breathing and the steady distribution of power over the 3 rounds . Take a breather.



5 Deadlift

10 GHD Sit Up

10 KBS


” Sweat Box ”

E 2 M 3 R (18 Min)

Min 0-2 30 Cal Row

Min 2-4 30 Cal Bike

Min 4-6 30 Ab mat Sit Up