Wednesday 20/02/2013


Don’t miss out



2 Upcoming eventsfor the official opening of RTF CrossFit

RTF CrossFit is hosting a HERO WOD for the official opening of RTF CrossFit.

We will all be attending the day and it should be a great day.

Details: RTF CrossFit Hero Day

Date :2 March 2013

Place: Cnr Blommenstein and second street, Krugersdorp , Monument High school

Time : Event starts 09:00 AM


Dress code: as your favourite super hero or in our case crossfitters 😉

Heats will be announced as soon as entries are finalised.
The entry fee will be R50 per athlete.

* Remember, Prizes will be awarded to men’s and ladies winners AS well as the Best dresses hero!

* Please send confirmation email with name and Box to or you can ring him on 082 563 5572.

* Entry cutoff date for entries 25 February 2013.

* Entry can be paid on the day, just make sure that you are at the event an hour before your heat.




Push press 12-12-12-12


4 Sets (3:30 cut off)

35 Wall balls


Max KB swings for the remaining time of the 3:30

rest 4min between each set

Scoring: each KB swing will count as 1 point each rep not completed until the KB swing will be deducted from your score

18/03/2013 Monday

Remember to complete your registrations for the CrossFit Open ASAP



1RM Clean

WOD  (WOD was performed on 18/10/2013)


History of Tabata Method:

In the mid-1990’s, Dr. Izumi Tabata, at the National Institute of Fitness and Sport in Tokyo, Japan started using different exercise protocols to study their effect on energy production systems in athletes. After a number of very intense protocols, the team discovered one method that produced extraordinary repeatable improvements in athletic performance (VO2Max, anaerobic threshold, fat loss, and aerobic conditioning). What emerged became known as the Tabata Method, or Tabata Intervals.

  • Pull up
  • Push ups
  • Sit ups
  • Air squats