Power Snatch 40/25kg
Bar Muscle up
(15 Min Time Cap)
Hollow Crunch x15 p/s
Arch Rocks x30
Side Plank 45sec p/s
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!!
Interested in a introduction week? Fill in your details below and Grip and Rip CrossFit will get hold of you to arrange a time.
Pretoria Throwdown– Waterkloof High School
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Last Man Standing Teams– Modder Sports Complex
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CrossFit Games- Alliant Energy Center, Wisconsin
United We Stand– Old Mutual Sports Arena, Durban