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Rates

Monthly Fee:
R720 pp per month

Private one on one session:
R250 pp per session

Twice a Week:
R500 pp per session

Semi private duo session:
R150 pp per session

Trio session:
R110 pp per session

Drop in class:
R100 pp per session

CrossFit Lingo

Start understanding the lingo connected to the movements that you can expect to see in the box…
WOD
- Workout of the Day
FOR TIME
- Think you're fast? See how you stack up with the rest of the CrossFit world by measuring the time it takes to complete a prescribed workout.
AMRAP
- As many rounds as possible or reps as possible
THRUSTER
- Trusters feel like the bane of all CrossFitters existence. To do this move, grab a barbell and start in front rack position--standing position with the bar resting against the front of your shoulders; hold the barbell with a hook grip. Drop into a full squat position while keeping the barbell at shoulder level. Return to standing position in an explosive (thrusting) motion and push the weight up over your head. Bring the barbell back down to your shoulders and repeat.
SNATCH
- Get your minds out of the gutter. The snatch has many variations (power, hang, muscle), but the overall goal is to use a wide grip to lift a barbell from the floor to an overhead position in one fluid and lightening-fast motion. Tip: Keeping the bar closer to your body when hoisting it up allows for better balance.
PB
- Personal Best
PR
- Personal Record
Rep
- A repetition or one instance of a given exercise
Set
- A group of repetitions
Burpee
See Video
Metcon
- Metabolic Conditioning (aka Metcon)
POOD
- Weight of the kettlebell. (1 pood = 35lbs, 1.5 pood = 44lbs, 2 pood = 70lbs)
Box
- CrossFit gym
Chalk
- Helps with grip and studies show it increase strength ;)
Tabata
- Named after Dr. Tabata who design an interval typed of workout doing 20 seconds of moving and 10 second of rest for 8 rounds. (Total of 4 minute per exercise)
Rack Position
- Bar resting on your collar bone and anterior deltoids (front shoulder) support by hands.
Double Unders
- Jump rope skill. You jump once and the rope makes 2 revolutions
Box Jump
- An exercise where you jump onto and down from an elevated platform
See Video
Air Squat
See Video
DL
- Dead lift See Video
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MADE 4 MORE STORIES

As a mom you very seldom have time to better yourself.  Eventhough they say “the happier the mom, the happier the family”. I went to crossfit to tone a bit as conventional gyms were extremely boring and I was in there no longer than 15 minutes per day.  I was welcomed at M4M with great enthusiasm and from the first day I was hooked….no turning back. It has become a lifestyle as well as a happy place where I am Renche. Not a mom, not a wife, but me. I love every aching minute….and can’t wait to go back the next day to have my ass handed to me again. I love the camaraderie between all the ladies in my class.  It is something I have never before experienced.  We are strong women supporting and urging each other on to do better and push yourself further than ever. Also what a great feeling of accomplishment when you finally get your first pull up, chest to bar, toes to bar and muscle up!!! Everyone in class is cheering when you achieve your goals. There is always something to work towards, you are never at a place where you can say: “this is it, I have made it”, once you accomplish something you have worked towards, new goals are set.

-Renche Weideman

Firstly let me talk about the people, I can say with 100% certainty that the CrossFit M4M family is what brings me back every day. I wont single out one person because the culture there has been taken on by every person who enters the Box. We really want every person training there to reach their full potential, with the emphasis on THEIR POTENTIAL. What that means is that for some members, it really is just showing up everyday, putting 100% effort into every workout and even if they are the weakest in the class, they are shown that they are winners because they are doing something.

-Kenneth Badenhorst

I have been doing CrossFit for almost 2years now at M4M and everyday has new challenges, Coach Chris and Coach Ruan have vast knowledge about the sport that is really beneficial for you, if not for them I would hate to think where I would be today. I have lost more than 20kg’s so far and still going strong and feeling awesome. I love every second of it. The training part is awesome, but what you really gain at M4M is not friends, its family! My life has completely changed for the better and cannot wait for the next WOD!

-Rhyno Steyn

A little over a year ago, I started my CrossFit journey at M4M CrossFit. I have to admit, I was a tad nervous attending my first class (I was previously from another CrossFit box but had to move over to M4M due to logistics) and I felt like a kid on her first day at a new school! But, since the very first day I was welcomed by friendly faces and a bunch of amazing people who made me feel like one of their own.
I must admit that the workouts are insanely intense, and I soon realised that being dropped off with a 16kg kettlebell at the Botanical Gardens and told to make my way back to the box was not a crazy joke, but a crazy fun way of making me fit. Never a dull moment at this place!

-Chanel Vorster

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