A friendly reminder to keep our standards high and our reps honest at CFA
You’re in the middle of a tough workout. The clock is ticking, sweat is pouring, and your gym buddy is just ahead of you. You push a little harder, skip a rep or two, maybe cut a corner on the range of motion—just to sneak the win.
But let’s be honest… does it really count if it wasn’t done properly?
At CrossFit Alberton, we’re not chasing fake victories. We’re chasing growth. And real growth comes from reps that count and standards that matter.
Why it matters
Every missed rep or no-rep is a missed opportunity to improve.
Missing reps means less volume—and less volume over time means fewer results. You’re literally short-changing your own progress.
Same with movement standards: cutting depth on squats, not locking out overhead, or half-hearted reps might save a few seconds, but they also rob you of the strength, stability, and fitness gains we’re all here for.
Remember: 45 reps ≠ 36 reps. It adds up. And the results (or lack thereof) show over time.
And it’s not just about you
We’re building a culture here. A lekker one.
When everyone holds themselves accountable, cheers each other on, and respects the standards—it lifts the whole community. But when rep integrity slips, it creates tension, doubt, and a culture of cutting corners.
That’s not what we’re about.
We’re about effort, growth, and encouraging each other to be better—not just faster.
So how do we keep it tight?
1. Slow down to speed up
If you can’t remember your count, you’re probably moving too fast. Stay calm, stay present, and move with intention. You’ll actually perform better.
2. Use chalk, markers, or anything that helps
Struggle to keep track? No problem. Grab chalk, a hairband, bottle cap—anything to mark your rounds or reps.
And if you’re unsure… throw in a few extra reps just to be safe. Trust us—extra reps never hurt anyone. They only make you fitter.
3. Take feedback like a legend
When a coach gives you a cue or calls a no-rep, it’s not personal. It’s because we care. Apply the feedback. Work on it. You’ll thank us later when your strength and technique skyrocket.
Let’s keep each other accountable
This is more than a gym. It’s a community.
Let’s hold ourselves—and our training partners—to higher standards. Not just because it’s “right,” but because it’s what gets results.
So next time you’re deep in a workout, remember:
We don’t skip reps. We don’t accept no-reps.
We do the work—properly. Every. Single. Time.
#BeLekker
#WeAreCFA
#MoveWithPurpose
#MissingRepsNoReps
#ChaseBetter
