Spitfire Strength & Performance

10/06/2022

02/05/2022

It's push-up benchmark retest time!

We've come to the end of our April push-up and core challenge. Well done to everyone that's participated!

If you've been taking part (even if you haven't been totally consistent), take a minute to retest your benchmark today and let us know how you do. Remember, whether you have been doing knee push-ups or full push-ups, it's always good form only - stop when you can no longer maintain it.

Your benchmark is the number of consecutive push-ups you can do with good form until failure. Let's go💪

29/04/2022

Our public holiday session this week was a destroyer!

Was a real vibe though.

Partner WOD:

Part 1:
200m run
100 pull ups
100 push ups
100 sit ups
100 air squats

Part 2:
200m run
30 dumbbell clean and press

Part 3:
200m run
21-15-9 of:
Front rack squat
Pike plank

Part 4:
200m
20 dumbbell sn**ch

💀 get wrecked!

24/04/2022

Final week of our April push-up and core challenge. Let's finish strong!

Monday to Friday:

Push-ups: 1.75 × your original benchmark eg. If original benchmark was 20, you'd be doing 35 push-ups each day.

Core: this week you have a total rep target of 400 reps by Friday to achieve using the 2 core exercises in the video. You can alternate between these 2 exercises to hit your daily rep target or stick to one exercise - it's up to you. Just get to that 400 reps!

18/04/2022

Week 3 of our challenge commencing!

Monday to Friday this week:

1.5 x your original push up benchmark eg. If original benchmark was 20, this week you'll do 30 each day.

Week 3 core is a mountain climber tabata 🌶

Tabata = 8 rounds of 20 seconds work / 10 seconds rest.

Let's get to it!

11/04/2022

Week 2 of our April push-up and core challenge starting today 😁

If you haven't started yet, it's not too late!

This week, Monday to Friday:

Push-ups: your benchmark + 25%, daily. Eg. If your original benchmark was 20, your daily push-ups this week will be 25.

Core: perform a 2 minute plank daily. Ensure you use good technique as per the video. If you can't hold 2 minutes in one go with good form, break it up till you reach 2 minutes.

30/03/2022

Training is so much more rewarding when your goals go beyond just aesthetics. We strongly believe in focusing on strength, fitness or skill based goals in our training programs - for our clients and ourselves.

Have you seen anyone wildly out of shape perform 10 good pull-ups? 50 clean push-ups? An L-sit (pictured above)? Probably not.

Reducing body fat and increasing muscle will be a byproduct when you're focusing on strength-based skills and fitness goals. But training becomes so much more fun when you're not just driven by weight loss.

DM us if this resonates with you and you're ready to commit to a training program that can change your life and the relationship you have with exercise 😎

23/02/2022

HYBRID FITNESS TRAININGwith.beastmode 's high-intensity metabolic conditioning workouts.
New challenging workouts every week, combining cardio, weight lifting and body-weight exercise to help you lose weight, build strength and get suuuuper fit!
OPEN CLASS this Saturday (26th February). All welcome.
Time: 9:15 to 10:15
Location: Westville Country Club
Cost: R100.00 per person, payment secures your spot.

23/02/2022

HYBRID FITNESS TRAININGwith.beastmode 's high intensity metabolic conditioning workouts.
New challenging workouts every week, combining cardio, weight lifting and bodyweight exercise to help you lose weight, build strength and get suuuuper fit!
OPEN CLASS this Saturday (26th February). All welcome!
Time: 9:15 to 10:15
Location: Westville Country Club
Cost: R100.00 per person, payment secures your spot.

21/02/2022

It's that time again!😁 Saturday session coming up this Saturday, 26 February.

DONT MISS OUT! DM now to book.

We'll be doing the first Crossfit Open workout for fun as a team. The workout to be released on Thursday by CrossFit HQ.

Our session will either be the individual or team Open workout - we'll announce this on Friday. Either way, this Saturday will be a banger! Killer workout, sick tunes, epic vibe😎

Exercise modifications for all levels provided.

Time: 9:15 - 10:15am

Location: Westville Country Club Outdoor Gym

Cost: R100 per person. Payment secures your spot.