CrossFit RedShack

CrossFit RedShack In-house Competition:
- Date: 26 October
- Team format: teams of 2 MM/FF
- Divisions: Scaled and RX
- Three workouts.
- Workouts will be released every week from 13 September.

Scaled division: Fitness/cardio-based workouts.
RX division: CrossFit Open standards (gymnastics will include pull-ups, C2B, and handstand push-ups).

This is a great opportunity to keep the momentum of your hard work for the rest of the year, and to start testing your skills for the 2025 CrossFit Open.

Dear Reds

Join us for a 5km "Moot Fun Run" this Heritage Day, on 24th September!

The fun run start and end point will be at CrossFit RedShack. As usual, we will kick the morning off with a warm-up @ 08h00 in the gym, and soon thereafter we'll start with the run.

We will share the planned route closer to the day, and it is highly encouraged to wear something red 😉

Let's start Braai Dag the right way. See you all there!

CrossFit RedShack hosted the perfect housewarming event to celebrate its members and the new premises.

Big screen rugby and a potjiekos competition added the necessary flavour to proceedings.

Well done, Reds!

Today we dedicate our Women's Day workout to Lazar Ðukić. Lazar was a very well known CrossFit athlete, who tragically lost his life yesterday during the first event of the 2024 CrossFit Games. Our hearts go out to his family, friends and fellow competitors who were close to him. You are in our thoughts during this difficult time.

WOD (40min cap)
In teams of 2 (you go - I go) all reps shared

9 Rounds of:
10 Burpee box jump + wall-walk
20 Front rack lunges 60/40kg
30 Push-jerks 60/40kg
40 Pull-ups

A very happy birthday to our Head Coach: The destroyer of shoulder muscles, the bringer of heavy deadlifts, the decimator of lungs(especially since the move) and the Coach who insists we need to learn how to walk on our hands because one day it's going to be a very important skill outside of CrossFit, the one, the only... Moné Oosthuizen!!!

Happy birthday, Coach! Enjoy your Black Label today :) We wish you a wonderful day full of joy and happiness, and a year filled with adventure, love, a new front squat PB(we know you've been working on it in secret) and members who count their reps properly and pay attention during class!

You are special second to none, and we love you endlessly!

Your RedShack Family

Dear Reds

Please save the date of Saturday August 10th for our official housewarming at our new premises! 🏡

We will have a special workout 💪at 8am in the morning. Afterwards, we will host a 'potjiekos' competition 🏆as the core of the official housewarming party, starting at 12am🕛 until late.

More details will follow in the coming days. All members and friends are welcome to attend, but for now, please save the date and come and celebrate the occasion with us!🎉

Sincerely
RedShack Management😁

Dear Reds...

More exciting news!
We have decided to change our 7am class to a "07h30 Parents" class. This class is for all those parents that have to drop the kids at school and really want to be part of CrossFit RedShack community.

Come and join us.

Happy birthday to the original "Hugo, I go"!

May it be a super year filled with excitement, adventure and RedShack fun!