CrossFit Jacana - Durham

🏋️‍♂️ OVERHEAD SQUATS: THE EXERCISE EVERYONE LOVES TO HATE 🏋️‍♀️

This week in class we tested our 2 rep max Overhead Squat.

Well done to those who showed up! You tackled one of the most challenging and beneficial movements in CrossFit. Overhead squats build huge shoulder and leg strength, mobility, balance, stability, coordination and character.

A massive shoutout to everyone who turned up, embraced the wobble, trusted the process, and got the work done. We saw many PB’s.

Those members who mysteriously disappeared when overhead squats appeared on the whiteboard… we see you 👀😂

It’s never too late to start building strength.

As we age, we naturally lose muscle mass, strength, bone density and balance. This can make everyday tasks like carrying groceries, climbing stairs or getting up from the floor more difficult.

Resistance training can help slow, stop, and even reverse many of these changes. It also,

•Builds and maintains muscle mass
•Improves balance and coordination
•Reduces the risk of falls and injuries
•Increases independence and quality of life
•Boosts energy, confidence and mental wellbeing

You ask any of our Master’s here at CrossFit Jacana and they will tell you this is true.

Are you over 55 and ready to move better, feel stronger and stay independent for longer? Come and join us every Tuesday and Friday 10:45-11:45.

Email: [email protected] to book your free spot.

Another Friday, another Masters session in the bag 💪🏻

Our Masters group are getting stronger and faster every single week, and the best part… it’s not too late to join them! 👏🏻

Whether you’re looking to improve fitness, build confidence, or train with a great group of people, we’ve got you covered.

- Tailored Masters sessions
- Tuesday & Friday
- 10:45–11:45

Come and be part of it our community.

Our Masters are thriving! And you can too 💪🏻

With 5 new starters in the past 2 weeks, it’s never too late to start.

Our coaches are having so much fun growing this community ❤️

Tuesday 10:45
Friday 10:45

Email [email protected] for more information.

Wall Walks: the movement everyone loves to hate 😅

If you’ve ever found yourself face flat on the gym floor, inching your way up a wall questioning your life choices… you’re not alone. Wall walks have a reputation in the CrossFit world, and they’re not exactly the crowd favorite.

Having said this; Wall walks are seriously underrated.

They build:
• Shoulder strength and stability
• Core control (way more than you think)
• Body awareness and coordination
• Confidence being upside down

The CrossFit community might groan when they show up in a workout, but that’s the point. The movements we dislike the most are usually the ones we need the most.

Next time wall walks are in the WOD,
don’t dread them, get after them.

Or at least complain a little less on your way up the wall.

If you are looking to mix up your training then drop us a DM or email [email protected]

Good news! We are just around the corner from our next full HYROX simulation race. CrossFit Jacana are pleased to team up with for this event who will be delivering hot and cold brews, all day long ☕️

DJ ✅
Coffee vendor ✅
Sunshine🤞🏻🤞🏻🤞🏻

•Sunday 10th May
•Start time will be between 9am-10:30am
•All fitness levels welcome

Drop us a DM or email [email protected] if you would like to book a spot.

Jacana members can put their name on the whiteboard in the box 👊🏻

New skills = new strength 🔥

At CrossFit Jacana, we’re big believers that fitness isn’t just about lifting heavier or going faster, it’s about expanding what your body is capable of. That’s where skill work comes in.

Yesterday our classes worked on Bar Muscle Ups. A movement 90% of our members can‘t yet do, however, that doesn’t stop us programming them and having our classes working toward them.

A Bar Muscle Up is not just a flashy movement, it’s a powerful combination of strength, coordination, timing, and confidence. Anyone can work toward it with the right progressions.

We break it down step by step:
➡️ Building strict pulling strength (pull-ups, chest-to-bar)
➡️ Developing explosive hip drive (kip swings, beat swings)
➡️ Practicing transition drills (low bar work, banded progressions)
➡️ Putting it all together with controlled attempts

Working on skills like this doesn’t just unlock one movement, it carries over into everything else. You’ll notice stronger pulls, better body awareness, and improved efficiency across your workouts.

Jacana members don’t shy away from the challenging stuff. We get after it to broaden our fitness!

Becoming your best isn’t a one-time effort , it’s a process!

Here at CrossFit Jacana, it’s not just about working harder, it’s about moving better.

Every person who walks through our doors gets more than a workout. We break down technique step by step, focusing on the small details that create big progress. From your first lift to your latest PB, our coaches are there to refine, adjust, and build on the correct technique.

No shortcuts. No guesswork. Just coaching that meets you where you are and helps you grow.

WHAT A TEAM 💙

Another amazing in house charity competition. Much fitness fun was had, PB’s galore and smiles all around. We are so lucky to have such an amazing community ❤️