Wings Elite Fitness

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Wings Elite Fitness A community of strong people inspiring one another to work hard, each at their own level. Better mov

19/10/2026

Strength Meets Endurance!
We're starting the week with a serious strength and endurance challenge! 🔥
We've got 6 rounds for time, combining cardio, front squats, bar-facing burpees and clean & jerks.
You'll alternate between bike, rowing and box jumps, completing each cardio movement twice.

And here's the challenge: only 6 reps on the weightlifting movements, so choose a good, challenging weight!
This one has everything—strength, cardio, power and endurance!

Six rounds. Heavy weights. Big engine. Let's start the week strong! 💪🔥

16/10/2026

We're taking on another CrossFit Hero workout—**JACK!** 🔥

Three simple movements: **push press, kettlebell swings and box jumps.**
Sounds easy? **Think again!** 😅
It's a **20-minute AMRAP**, and because the movements aren't too technical, the challenge is to keep moving!
Your first goal? **10 rounds!** Our fitter athletes, can you push for 12 or 13?
Then finish with **10 minutes of easy, Zone 2 cardio** to build your aerobic fitness.
**20 minutes of intensity. 10 minutes of steady cardio. Let's conquer JACK!** 💪🔥

15/10/2026

**Overhead strength, skill and intensity!** 🔥

We start with **10 minutes alternating between snatches and handstand push-ups**, working on strength, core control and overhead stability.
Then we turn up the intensity with **high-intensity intervals!**
We've got running, muscle-ups or burpee pull-ups, followed by snatches or clean & jerks.
The challenge? **Keep your technique strong, even when your heart rate is high!**
**Strength first. Speed second. Stay strong under pressure!** 💪🔥

14/10/2026

Today is all about endurance! 🔥
We're using HYROX-style movements, but remember—fitness isn't just CrossFit or HYROX!
Real fitness is about developing everything: strength, endurance, speed, power, agility and mobility.
That's what hybrid training is all about—building a body that's capable of doing it all!
So don't choose workouts based on their labels. Train all aspects of fitness!
Different workouts. Different challenges. One goal: become fitter, stronger and more capable!

13/10/2026

Tuesday is all about speed, strength and pushing your limits! 🔥
We've got three different workouts, each combining cardio, weightlifting and gymnastics.
Each workout is 3 rounds for time, starting a new one every 10 minutes.
Your challenge? Finish in 6 to 7 minutes, giving yourself time to recover before the next one.
Push outside your comfort zone, but keep your technique strong!
Three workouts. Three challenges. Push hard, recover and go again! 💪🔥

12/10/2026

We're starting the week with two 12-minute challenges! 🔥

First up, strength and core control, alternating between back squats and L-sit holds every minute for six rounds.

Then we turn up the intensity!

A 12-minute AMRAP of 12 wall balls, 12 toes-to-bar and 12 one-arm dumbbell snatches.

This combination will really test your engine, so keep your core tight, find your rhythm and push hard!

12 minutes of strength. 12 minutes of intensity. Let's start the week strong! 💪🔥

09/10/2026

DONNY
Friday we're taking on the CrossFit Hero workout DONNY! 🔥
Only two movements: deadlifts and burpees—but you're doing 90 of each!
The reps go 21-15-9... and then back up 9-15-21.
That's where the mental challenge kicks in! 😅
Finish Donny as fast as you can, then use the rest of the 30-minute cap for easy recovery cardio.
Strength. Engine. Grit. Finish the week strong! 💪🔥

08/10/2026

Strength Endurance
Today is our favourite strength format, with a little twist! 💪
Five one-minute stations: ring pull-ups, bench press, one-arm snatches, sit-ups and sandbag lunges.
Some stations are about going heavy, others are about getting as many reps as possible.
Five minutes of work, one minute rest, for five rounds.
The challenge isn't just being strong—it's staying strong as you get tired! 🔥

07/10/2026

Olympic Lifting + Sprints
Today is all about Olympic weightlifting! 🏋️
First, choose your lift—snatch or clean & jerk—work on your technique, then build to a challenging weight.
After that, it's time to use that lift under pressure!
We've got 5 sprint rounds of box jump-overs, handstand push-ups and your Olympic lift.
Finish each round fast, recover, and repeat.
Technique first. Then speed. Let's go! 🔥

06/10/2026

Today is one of my favourite formats—three 6-minute AMRAPs! 🔥
First: rowing and wall balls.
Second: bike and toes-to-bar.
Third: a new combination—sled pushes and burpees!
You've got four minutes to recover between each workout, so make those six minutes count!
Push hard. Recover. Then go again! 💪🔥

Address

No 5 Industrial Street, George Industria
George
6529

Telephone

+27827282341

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