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WELCOME TO
GRIP AND RIP CROSSFIT

DON'T STOP WHEN YOU ARE TIRED, STOP WHEN YOU ARE DONE!

WHAT IS CROSSFIT?

CrossFit is the principal strength and conditioning
program for hundreds of elite, professional and
everyday athletes worldwide.

JOIN US

Interested in joining, why not try out our intro week

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Welcome

Welcome to Grip and Rip CrossFit, we strive to build the CrossFit community in Secunda by providing our clients with the best possible coaching and training facility. Here you can find all you need to know about our facility, coaches and what we stand for. CrossFit is a Fitness programme that gives you real results, it makes people better. Enjoy!!

Introduction Week

Interested in a introduction week? Fill in your details below and Grip and Rip CrossFit will get hold of you to arrange a time.

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Workout of the day

Friday 22/06/2018

By | WOD | No Comments

Workout


Conditioning

Wod

For Time 

21-15-9

Power Snatch 40/25kg

12-9-6

Bar Muscle up

(15 Min Time Cap)


 

Midline Conditioning

3 Sets

Hollow Crunch x15 p/s

Arch Rocks x30

Side Plank 45sec p/s

 

 

 

APRIL

Pretoria Throwdown– Waterkloof High School

06-07 April

May

Arnold Classic Throwdown– Santon Convention Center

18-20 May

 Last Man Standing Teams– Modder Sports Complex

26-28 May

JUNE

Meridian Regional- Madrid, Spain

01-03 June

AUGUST

CrossFit Games- Alliant Energy Center, Wisconsin

1-5 August

OCTOBER

United We Stand– Old Mutual Sports Arena, Durban

12-14 October