CrossFit Enduro

CrossFit Enduro Movement for Everyone

Week 3 of September, let’s go!
12/09/2026

Week 3 of September, let’s go!

09/09/2026

Fight Gone Bad!

17 minutes, 5 stations, 100% intensity. This one’s been humbling athletes since 2004, born from a fundraiser and built to test everything you’ve got: power, grit, and how well you handle the burn when the clock won’t let up.

Score’s just a number — the real win is not backing off. 💥

07/09/2026

Our CrossFit Seniors athletes in action last week 🥳

Strength: Renegade rows, Cossack squats
WOD: partner assault bikes and back squats

Going from strength to strength, strong in body and mind! Join us, to bulletproof your body against decrepitude.

Week 2 of September!Check out the line up of movements to expect this week.See you soon!
05/09/2026

Week 2 of September!
Check out the line up of movements to expect this week.

See you soon!

The PR board only tells part of the story.Here's what we see that doesn't make the whiteboard — and that we celebrate ju...
04/09/2026

The PR board only tells part of the story.
Here's what we see that doesn't make the whiteboard — and that we celebrate just as much, if not more!

📅 You showed up on a tired Monday after a long day
🔁 You drilled the same movement again, the building blocks towards more complex movements
🎯 You moved better, paying attention to mechanics and consistency before intensity
🧠 You chose to scale smart instead of what is comfortable

Progress isn't always loud. Sometimes it's quiet reps in the back of the gym that nobody claps for. But we see it. Your body and brain register it. And over time, it's exactly that kind of work that produces the big moments everyone celebrates.

Fall in love with the process. The results will come.

Tag someone who shows up and puts in the quiet work every single week. They deserve to hear this. 👇

"Arch your back" — coaches say it every session. Here's the science behind why it matters so much.A biomechanical study ...
03/09/2026

"Arch your back" — coaches say it every session. Here's the science behind why it matters so much.

A biomechanical study in the CrossFit Journal modelled forces on your spine during a 300-lb deadlift:

❌ Rounded back → 3,799 N of spinal shear — literally off the ergonomic safety chart
✅ Neutral spine → 699 N — an 80% reduction, same weight, same lift

When you round your back, your muscles switch off and ligaments take over. Problem is, those ligaments actually add to the shear force — making things significantly worse. This is why 85–95% of disc herniations happen at L4/L5 or L5/S1.

3 cues to protect your spine every lift:
1️⃣ Neutral spine — muscles on, ligaments protected
2️⃣ Flat back ≠ upright back — torso angle depends on your body type
3️⃣ Brace before you pull — a rigid spine transfers force safely

Form isn't about looking good in the gym. It's about not getting hurt.

📖 Source: CrossFit Journal — Tony Leyland, "Spine Mechanics for Lifters" (2007)
library.crossfit.com/free/pdf/63_07_Spine_Mechanics.pdf

Welcome to September!After focusing on gymnastics all through August, look forward to refining our Oly Lifts this month....
31/08/2026

Welcome to September!
After focusing on gymnastics all through August, look forward to refining our Oly Lifts this month.

We can't wait!

Coaching team development at CrossFit Enduro 🌟Inducting our next batch of trainers D. (CF-L1) Maxine Vaswani-O'Donnell (...
29/08/2026

Coaching team development at CrossFit Enduro 🌟

Inducting our next batch of trainers D. (CF-L1) Maxine Vaswani-O'Donnell (CF-L2) Loofy (CF-L2)

Just like how we coach movements with progressions and actionable cues, we induct our trainers according to the CrossFit standard with lesson observations and specific areas for improvement for the next class 🥳

Way to step up, team. Onwards and upwards!

Woohoo, 1st week of September! Here's the line up for the week.After building baseline body strength, we move up the Cro...
29/08/2026

Woohoo, 1st week of September! Here's the line up for the week.

After building baseline body strength, we move up the CrossFit pyramid and focus on Oly Weightlifting this month.

Be ready!

Probiotics and prebiotics — you've heard the words, but do you know the difference? Here's the simple version.🦠 Probioti...
28/08/2026

Probiotics and prebiotics — you've heard the words, but do you know the difference? Here's the simple version.

🦠 Probiotics = live bacteria that colonise and support your gut
Best food sources: yogurt, kefir, kimchi, sauerkraut, miso, tempeh, kombucha

🌱 Prebiotics = the fibre that feeds those bacteria and keeps them alive
Best food sources: garlic, onion, leek, banana, oats, asparagus, legumes

Why it matters for CrossFit athletes:
✅ Better digestion and nutrient absorption
✅ Stronger immune system
✅ Reduced inflammation and faster recovery
✅ Better mood, focus, and sleep — via the gut-brain axis

The key insight: you need BOTH. Probiotics bring the bacteria. Prebiotics feed them. Without prebiotic fibre, probiotic bacteria don't survive long enough to do their job.

Start simple — add one probiotic and one prebiotic food per day and build from there.

📖 Source: Frontiers in Nutrition / Journal of the International Society of Sports Nutrition

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