Crossfit Kids B4C

Emily and Matthew accepted a 7 minute AMRAP challenge! In true CrossFit fashion we couldn't let them do it alone and so the whole 5.30 group joined in. They were AWESOME! Well done guys:-)

Some of our CrossFit Kids hanging around after class.

The CrossFit Kids from Edenvale Private Nursery School started the morning off with a Dr Seuss WOD, and then made their own "Green Eggs and Ham" All of them were brave enough to try it and even came back for seconds! Proteins are healthy and delicious:-)

Just a reminder that we are closed this week and will reopen on the 8 July.

Hi Everyone, just to let you know there will be no classes today as, due to maintenance, the power will be cut in the Orion building. It gets really dark in our section as there is no natural light. Adult classes will continue as normal though.

Congratulations to Jamie, Riley, Jadon, Anastasia, Thomas and Rebecca, who all "Got Pull-ups" this week! You guys are AMAZING.

This month we have been working really hard on getting strong enough to do strict pull ups. Well done to all our future fire breathers who have managed to get their names onto our "Got Pull Ups" board. Congrats to Jordan and Skyla who got their first strict pull up yesterday. GIRL POWER!!! Keep working hard and we look forward to seeing some new names on the board in the future. We are proud of you all.

Words to live by...our new wallpaper looks AMAZING!! Drop by and take a look:-)

Check out the 5.30 class....strike a pose girls.

Happy Mothers Day to all our Moms. Have a wonderful day, you deserve it!

When I got home this morning I was really craving something sweet, so I made a batch of these super yummy Nut Berry Bars from Stupid Easy Paleo, and believe me if I can make them Stupid Easy is an understatement. They are really delicious and would be great for school lunch boxes. Kids will eat almost anything they make themselves, so get them involved in making them. ENJOY!!

Recipe for Homemade Nut Berry Bars

• 1 cup almonds
• 1/2 cup pecans
• 12 Medjool dates
• 1 cup dried berries and / or cherries
• 1/2 cup shredded coconut
• 1/4 teaspoon sea salt
• 1 Tablespoon melted coconut oil

Directions for Homemade Nut Berry Bars

• Line an 8″ x 8″ baking dish with plastic wrap or wax paper. Set aside.
• Add the nuts to the food processor and pulse down until they become small, crumbly bits. Don’t let it go too long or it will become nut butter—er, not that there’s anything wrong with that but it won’t help this recipe. Some pieces may be a bit bigger and some might be tiny. That’s okay. Pour the nuts in a large bowl.
• Now, pit the dates and put them in the food processor with the dried fruit, shredded coconut oil and sea salt. Pulse until it comes together in a ball.
• Now, with clean hands: add the dried fruit to the nuts and combine both together. You’ll have to knead pretty well but keep at it.
• Once all the nuts are blended in, you’ll take the lump of deliciousness and put it in the baking dish. Press the mixture into the dish until it’s packed down and smooth.
• Freeze for 20 minutes until firm.
• Turn out the mixture onto a cutting board and chop into pieces as big or small as you’d like. I usually make 12 bars from one dish.
I individually wrap them. They can be frozen for a couple months if packed to withstand freezer burn. If not, store in the fridge for short term use.

Hey Guys, here is the workout for tomorrow, as promised:-) Remember to focus on good form and make each rep worthwhile!

Warm up: x3 - Run 50m => 10 jumping jacks => 50m high knee skip

WOD: 5 rounds
6 push ups
6 sit ups
6 squats
10m bear crawl

Challenge: 3 attempts at a max broad jump.

Most important of all - HAVE FUN!!! Let us know how it went and who did it with you:-)