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CrossFit Wings is the first CrossFit box in our area of the Garden Route, and we are proud to bring this exhilarating sport and conditioning program to this beautiful area. We are passionate about CrossFit and eager to introduce people to it, developing a community of “CrossFitters”.

CrossFit Wings boasts the expertise of our head coach Jan Fourie, a Biokineticist by profession, with vast experience in sports conditioning, orthopedic rehabilitation and the correction of posture and bio-mechanics.

Whether you are training for weight loss, to increase your fitness level, or just to be healthy, you will find CrossFit Wings to be stimulating, challenging and highly effective.

What to expect in a class

A CrossFit class is an experience that will have you working harder and pushing the limits further than you ever will when training alone. You’ll be guided by the coach and supported and cheered on by fellow classmates to reach your full potential. CrossFit Wings cater for all fitness levels from beginner to advanced. Every workout can be scaled to each participants ability. It is very important for us is to teach correct movement mechanics first. Introduction classes are done with all newcomers to CrossFit to teach the fundamental movements.

Why Is crossfit so effective?

It consists of constantly varied, high intensity functional movements, that activate the neuro-endocrine system. This is the only way to bring about physiological changes to the body. The focus is to ensure proper orthopedic and metabolic function.

Functional Movements
Incorporating movements that simulates daily / sports activities. These movements promote athletic function from core to extremities.
Targets all 10 Components of Fitness
Cardiovascular Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy
Constantly varied
Routine is the enemy. Workouts are always different and bring about new challenges. CrossFit is "to prepare for the unknown".

WODs

Check out our WODs (workout of the day)

See WOD's
WOD: 30 March 2017

Workout of the day: René: 7 Rounds for time: (Scale: 30min Time Cap) Run 400m 21 x Walking Lunge 15 x Pull Up 9 x Burpee  

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WOD: 29 March 2017

Workout of the day: CrossFit Total 1-Rep Max (7 min Cap,each) Shoulder Press Back Squat Dead Lift For time: Row 500m  

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WOD: 28 March 2017

Workout of the day: E-M-O-M, for 7min:3x Overhead Squat 5min Rest 9min AMRAP:1x Rope Climb2x 24/16kg Turkish Get Up8x Pistol Squat12x Toes-to-Bar20m Sled Push

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Meet the CrossFit Wings coaches!

Marinda Fourie
Marinda Fourie

    Jan Fourie
    Jan Fourie

    Head coach

      JP Scriven
      JP Scriven

        No 10 Industrial Street, George, Western Cape
        Contact Information
        E-mail: jan@crossfitwings.co.za Phone:(082) 728 2341