CrossFit Open Week to All! Bring a Friend Week 6th-13th April 2015

FREE TO ALL OPEN WEEK
BRING A FRIEND WEEK

Sign up for your Free Open Week starting
6th-13th of April!

We have schedule for a free week starting on the TUESDAY the 6th, giving you experience and taste of what is CrossFit with attention catering towards to good

CrossFit can be a little intimidating from all the information and professional athletes out there, and we understand that

That is why we are giving you an entire week to come try it for yourself.  No catches, no gimmicks. You get the entire week to see why CrossFit Greenlyn is the best place to get the fitness and results you have always dreamed of.  That is how confident we are that at the end of the week you will want to continue training with CrossFit Greenlyn.

Introduction to CrossFit Greenlyn 

(If you need to start another day, just let us know)

    

We will place your comfort  and enjoyment above all else

4  Every class you will be with your a trainer, teaching you and cheering you on as you learn what CrossFit Greenlyn has to offer

4  You will be given your own personalized body-weight workouts and scaling accordingly, that we will use to teach you the proper form to be injury free and help introduce you slowly to high intensity workouts

4  You will be able to observe a normal class and see how it all works without the worry of injury of getting left behind

4  Each person will be able to fit in regardless of their fitness or lack of fitness

***FREE WEEK SIGN UP SPECIAL***

4  No need to feel obliged to join

4  If you decide to sign up get a 10% discount on all Regular class purchases

     (*EXCLUDES OFF PEAK PACKAGES)

4We look forward to meeting You!

         This weeks workouts will be tailored to be fun & challenging at the time,
         with the typical CrossFit elements incorporated seamlessly

This weeks workouts will be tailored to be fun & challenging at the time, with the typical CrossFit elements incorporated seamlessly

Learn what makes our program effective!

You will leave leave looking forward to your next class!

At Greenlyn we love our community and share that love through CrossFit and are sure you will too but we want you to take the full week to help get you up to speed and a taste the growing fitness craze.

_________________________________________________________________________HOW DO I SIGN UP?

Email us info@crossfitgreenlyn.co.za if you have any questions, and if your interested in giving us the honor of your company (and your friends) in our Free Open week with the following information:

Name:

Surname:

Cellphone:
Email:

Date of Birth: (YYYY/MM/DD)

Exercise History:(Eg: played highscool rugby, gym, resistance training, never exercised before, havent exercised in 30 years and so forth.)
Preferred class time/s:
5am / 6am / 7am / 8am / 3:30pm, 4:30pm, 5:30pm, 6:30pm.

_________________________________________________________________________

Schedule

Open week is finally here, below we have listed your daily plan of all the exercises and their different levels of challenge that will be part of each days workout.

Don’t miss out on this CrossFit Greenlyn learning experience!

4 RULE GUIDLINES FOR YOUR WEEK AHEAD. 1) The week ahead is all about having fun, try attend everyday or at least 4 days of the week to not miss out on this opportunity! *If you're tired and your muscles are stiff don't worry the coach will scale your class accordingly and help you mobilize your body and not miss out on the weeks learning. Once your body warms up and the blood gets flowing you will feel much better take our word for it. 2) Stay hydrated throughout the week (Drink 2 to 3 liters of water each day) *Never train on a empty through out the week. We recommend keeping simple such as a fruit (banana/apple/pear…) before each class and have a clean nutrient rich meal (eg: lean meat and a salad with some rice) within 60 minutes after your class. 3) Wear comfortable shoes, bring your sweat towel and water bottle, enjoy our ionized water. *Safety, be thoughtful of your and those around you’s safety, your coaches priority is to make sure your guide you through each days workouts safely and effectively. 4) ASK QUESTIONS! Always ask your questions no matter what. (If you have to pop us a email)

Class Times:
Monday to Friday morning: 5:00am, 6:00am, 7:00am & 8:00am

Monday to Thursday afternoon: 3:30pm, 4:30pm, 5:30pm & 6:30pm

The Weeks planned exercises and their variations to teach are as follows:

TUESDAY 6TH
Push up,
Air squat,
Pull up &
Barbell Clean and jerk.

WEDNESDAY 7TH

Box jump,
Sit up,

Deadlift &
Jump rope

THURSDAY 8TH
Medicine ball,

Hanging bar work,

Effective metabolic condition &
Barbell snatch

FRIDAY 9TH

C2 Rower,
Bodyweight complex movements,

Kettlebells &
Inverted bodyweight work.

SATURDAY 10TH

8:00AM Social Fun Saturday Workout, meet everyone & all are welcome to join as at the Greenlyn Food Market!

MONDAY 13TH

C2 Rower,
Bodyweight complex movements,

Kettlebells &
Inverted bodyweight work.