CrossFit False Bay

CrossFit False Bay CrossFit is constantly varied functional movements performed at high intensity using strength and conditioning programming. Next is the skill.

Our programming is designed in such away to improve the following general physical skills of fitness:

1) Cardiovascular endurance
2) Strength
3) Stamina
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Accuracy
9) Agility
10) Balance

1 to 4 Are organic skills and can be improved by training. 7 to 10 Is neurological and practice improves those skills. 5 & 6 are the results of the two groups. F

itness is your work capacity across broad time and modal domains, health is is your work capacity across broad time, modal and age domains. At CrossFit False Bay we aims to improve both the health and fitness of our members encouraging and healthy balance between fitness and lifestyle. We run 8-9 60min classes per day Monday to Friday from 05:00 to 19:00 and Saturdays we are open from 07:00 till 12:00. Our classes are limited 15 members per class, each class has a coach teaching our members the skills and movements. All of our peak time classes has a coach and an assistant coach to coach the members. At CrossFit False Bay we program 4 to 8 week cycles, we do testing in the beginning and the end of the cycle to see if our members has improved or not. During the cycle our program is designed to progressively improve movement standards, ex*****on and efficiency. The class starts with a basic warmup, then we progress to movement preparation and muscle activation specific to what we will be doing during the skill and workout. During this portion we focus on a specific skill, depending on the cycle that we or on it can be strength, endurance, weightlifting, gymnastics, core etc based. Next we do the WOD (workout of the day). The WOD can be any thing from a 3 - 7min sprint, 8-12 min metabolic conditioning or 12-20min aerobic workout. The workout could include weightlifting, gymnastics and endurance al at once or only include certain disciplines. After the workout the scores or times are recorded while the member has a cool down and a stretch. Our facility caters for all genders of all ages and fitness levels. We have the following equipment and we are constantly adding:

22 weight lifting bars ( 12 men's, 8 ladies & 2 technique bars)
Weight plates 1kg, 2.5kg 5kg, 10kg, 15kg, 20kg
Wall balls different weights
Kettle bells
Dumbbells
5 rowing machines
Box jump boxes
Gymnastic rings
Gymnastics mats
Elastic resistant bands
A 15m pull up and squat rig

We also have changing facilities, bathrooms and ablutions for our members.

It’s a Thursday and it’s a good day to give it all.
10/11/2022

It’s a Thursday and it’s a good day to give it all.

There’s a vibe in the box. And it’s a fun one! As we get more spring days bringing along with them the memories of summe...
08/11/2022

There’s a vibe in the box.
And it’s a fun one!

As we get more spring days bringing along with them the memories of summer, we’re loving the full classes and general gees happening.

Keep arriving and keep pushing. Because when you train, you encourage someone else to keep moving too.

See you in the box!

Throwing it all into the final push before the weekend. How many times did you get out and work your lungs and body this...
09/09/2022

Throwing it all into the final push before the weekend.

How many times did you get out and work your lungs and body this week?

You don’t HAVE to leave it all on the floor every time… but it sure feels good 🦹🏼‍♀️
31/08/2022

You don’t HAVE to leave it all on the floor every time… but it sure feels good 🦹🏼‍♀️

We are always beyond proud of our members that take their fitness and use it to accomplish incredible goals. Well done ...
29/08/2022

We are always beyond proud of our members that take their fitness and use it to accomplish incredible goals.

Well done for a wonderful 2022.

Thank you for inspiring us to keep going until we reach our goals.

Whose joining Shane next year? 😋🤨

Don’t feel like it? Yeah, we get those days too. Sometimes those days turn into weeks, when we. Just. Don’t. Want. To. B...
11/08/2022

Don’t feel like it?

Yeah, we get those days too. Sometimes those days turn into weeks, when we. Just. Don’t. Want. To.

But then we remember, that there is no magic. There is only deliberate, persistent practice.

At the end of the day…

The goal of the goal, isn’t the goal. It’s the journey to get there.

It’s the people you meet along the way.

It’s the small victories you make as you improve.

It’s the mental shifts you change in to when you realize what is now possible.

The journey is what you learn.
The journey is who you become.
And the journey is the point.
Because the goal is never guaranteed.

So whether you feel like it or not, we are here to motivate you forward.

Because we are part of your journey.
And you are part of ours ♥️

We prefer to see the world Upside Down, Because even though it’s still the World,It becomes something entirely different...
02/08/2022

We prefer to see the world Upside Down,
Because even though it’s still the World,
It becomes something entirely different from a new perspective. 🌙

New month! Let’s go!
01/08/2022

New month!

Let’s go!

We don’t just build muscle. But also community. Iron Sharpens Iron ⚔️ We hope you had a lekka weekend and you’re ready t...
31/07/2022

We don’t just build muscle.
But also community.

Iron Sharpens Iron ⚔️

We hope you had a lekka weekend and you’re ready to come in and smash some PBs this week.

Who else is missing those warm summer days? Thankfully this is Cape Town and Cape Towns best kept secret is so simple… i...
29/07/2022

Who else is missing those warm summer days?

Thankfully this is Cape Town and Cape Towns best kept secret is so simple… in winter, get outside!

Reminder to take your fitness and smash some goals, whether it’s a trail run, a paddle, a surf or ride, your fitness is made in the gym to be enjoyed in the outdoors.

Anyone doing any races this weekend?

If it’s Friday and you’re lacking that motivation to move..Come over and we’ll lend you some of ours. Progress takes tim...
22/07/2022

If it’s Friday and you’re lacking that motivation to move..

Come over and we’ll lend you some of ours.

Progress takes time. It’s not always pretty, and it’s not always easy. But it’s always, ALWAYS worth it.

Half way through the week and the weather is looking fiiiine ☀️ No reason to not feel motivated to get moving and keepin...
20/07/2022

Half way through the week and the weather is looking fiiiine ☀️

No reason to not feel motivated to get moving and keeping healthy.

Hat are you doing today?
Hitting the gym? Going for a run? Grabbing your long board? We wanna know!

Address

Tokai

Opening Hours

Monday 05:00 - 19:00
Tuesday 05:00 - 19:00
Wednesday 05:00 - 19:00
Thursday 05:00 - 19:00
Friday 05:00 - 19:00
Saturday 08:00 - 09:00

Website

Alerts

Be the first to know and let us send you an email when CrossFit False Bay posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category