Crossfit False Bay

General information

CrossFit is constantly varied functional movements performed at high intensity using strength and conditioning programming. 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.

Fitness 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, execution 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.
Next is the skill. 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.