@CrossFitTRF profile picture
Xite Fitness Studios @CrossFitTRF

Saving the world from mediocrity one WOD @ a time. Glorifying the Lord Jesus for every person we impact. Bigger...Better...Stronger...

Joined May 2013
  • Tweets 1,153
  • Following 201
  • Followers 388
135 Photos and videos
Xite Fitness Studios retweeted
Fran Van Der Merwe@FrancoisXite
14 Nov 2014
Replying to @XiteFitness
@XiteFitness @CrossfitProtea @BarryOberholzer @JohnMcGrathMB @CrossFitTRF @Tammy_FitFaith @STBMultisport @CoachKLS #TakeAKnee
4
7
Xite Fitness Studios retweeted
Xite Fitness@XiteFitness
13 Nov 2014
This Saturday @CrossfitProtea we unleash our Warriors & take on the ultimate Warrior session!Book ur spot #liftXited
1
7
6
29/10/14 Stellies wp.me/p3UDkL-101

29/10/14 Stellies

T&D: 30 minutes complete as many rounds as possible:                                                                                       5 deficit handstand……

crossfittrf.wordpress.com
23/10/14 Stellies wp.me/p3UDkL-ZZ

23/10/14 Stellies

T&D: 3repMax squat snatch/ beginner-power snatch.                                                                   Then, AsHeavyAsPossible: 2Power snatch-1 oh squat, 3power snatc-2oh squat, 4P…

crossfittrf.wordpress.com
22/10/14 Stellies (come support our UWS team) wp.me/p3UDkL-ZX

22/10/14 Stellies (come support our UWS team)

Come on in and support our team for UWS  next weekend. There will be a buy in of any amount for todays WODs, best total times of the day used to determine the winners. Prizes include vouchers for t…

crossfittrf.wordpress.com
1
20/10/14 Stellies wp.me/p3UDkL-ZN

20/10/14 Stellies

T&D: back squat 15,12,9,6,3 Load after each set.                                                                            Then 30 back squats for time @60%.      ……

crossfittrf.wordpress.com
13/10/14 Stellies wp.me/p3UDkL-Zt

13/10/14 Stellies

T&D: work up to a 3rep max hang clean (10min).                                                                               Then 3 max efforts ring dips……

crossfittrf.wordpress.com
1
09/19/14 Stellies wp.me/p3UDkL-Zl

09/19/14 Stellies

MOBILITY&Recovery day. PARTNER WOD: 100 cal assault bike, 150 burpees, 200air squats, 400m run.

crossfittrf.wordpress.com
07/10/14 Stellies wp.me/p3UDkL-Z8

07/10/14 Stellies

Warm up: 20 high knees, 20 butt kicks, 20 push ups, 20 sit ups.                                        Stretch calves, achilles, hamstrings. Skill: 100 C2b pull ups/pull ups (10min) WOD: 40 Min AMR…

crossfittrf.wordpress.com
Xite Fitness Studios retweeted
Xite Fitness@XiteFitness
1 Oct 2014
A Les Mills session happening at Irene! What champs... @CrossFitTRF @lesmillsgrit #LiveXited
1
1
Xite Fitness Studios retweeted
Lloyd Smith@CoachKLS
3 Oct 2014
3
2
Xite Fitness Studios retweeted
Lorren@Lorren11
6 Oct 2014
DBNVL's Rockn! @CrossFitTRF,haut #crossfit sessions happenin on 21 Wellington RD,pull in! #liftinglimits #raisingbars
1
1
CF WOD 07/10/2014 (TECHNOPARK) wp.me/p2KK0Z-B2
06/10/14 Stellies wp.me/p3UDkL-YY

06/10/14 Stellies

Warm up: double unders & dynamic stretching. Strength: 12mins to establish 1RM squat thruster.                                                                             2 reps@90%, 3@……

crossfittrf.wordpress.com
02/10/14 TRF Stellies wp.me/p3UDkL-YM

02/10/14 TRF Stellies

Warm up: 20 squat thrusters bar only, 1min rest, 15 squat thrusters, 45sec rest, 10squat thrusters. T&D: 3 attempts to reach max effort pull-ups.                                                …

crossfittrf.wordpress.com
New Month=New goals-'Get In Shape For Summer'-top tips, advice&real-life stories.Comin Soon! @CrossfitProtea @FrancoisXite @BarryOberholzer
01/10/2014 TRF Stellies wp.me/p3UDkL-YK

01/10/2014 TRF Stellies

Mobility: 20min T & D:  muscle ups – progressions for beginners & 30 muscle ups for time-advanced. WOD: For time.                                                                      …

crossfittrf.wordpress.com
Lift heavy & keep those weights in place! Steel Spring Collars are now only R35 a pair. Check it out: bit.ly/1vtrsFp #XFSpringSale
Whats all the fuss with Mobility?Here is why its an essential bit.ly/1pCfdWs All Mobility products for less: xitestore.com
1
30/09/14 TRF Stellies wp.me/p3UDkL-YF

30/09/14 TRF Stellies

Warm up: 2Rounds- 10 shuttle runs, 10step ups per leg(high box), 20 kb swings(light).                   Stretch groin T&D: 3 rep max front squat.                                                …

crossfittrf.wordpress.com
Load more