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


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