News & Updates
Beyond Calories: Why Training is About More Than Just the Burn
When most people start training, the first question is: How many calories will I burn? It’s a fair question — especially if weight loss is a goal. But if the only reason you train is to burn calories, you’re missing the bigger picture. Training isn’t just about...
It’s the Process that Produces the POWER
#BeLekker | #WeAreCFA | #CFA2.0 You don’t need to be the fittest in the room. You just need to trust the process. We often chase quick fixes, instant results, or dramatic changes — but real transformation? It’s built brick by brickthrough daily choices. At...
Mastering the Bar Muscle-Up
Build the Strength, Mechanics & Mobility to Get Over the Bar — and Anything Else in Your Way Bar Muscle-Ups are one of the most rewarding skills in CrossFit. They’re dynamic, demanding, and yes — a little dramatic when done right. But this isn’t just about flashy...
Rise to the Rings: Mastering the Ring Muscle-Up
The ring muscle-up is one of the most iconic and impressive movements in CrossFit. It’s a full-body challenge that combines pull, push, and transition strength—making it a true test of athleticism. Let’s be honest: most of us do CrossFit because it challenges us. We...
Skip to Progress: Mastering the Double Under
If you’ve ever been whipped by a skipping rope mid-WOD, or stared at the rope in frustration while everyone else keeps bouncing, this one’s for you. Double unders can be one of the most frustrating skills to learn—but when it clicks, it’s a game-changer for both your...
Swing Into Strength: Mastering the Kipping Pull-Up
If you want to move more efficiently on the rig, crush WODs with pull-ups, or finally learn how to link reps with confidence, this blog is for you. Kipping isn’t just about momentum—it’s about timing, control, and using your whole body properly. Whether you’ve...