WHAT IS CrossFit?

CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power.

The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

CrossFit Journal: The Performance-Based Lifestyle Resource


Proven Results

International Trainers (USA)

Years Of Experience

Fun Training Style

Everybody Is Welcome

Relaxed Atmosphere

Meet The Trainers

First Training Session Free!

Contact Mitch or Kate to schedule your first Free CrossFit Work out, bring a water bottle, work out shoes and a good attitude. The rest we will take care of!


Unlimited Package

Unlimited CrossFit Training Classes

Daily Bootcamp

Access Our Box 5 days / Week

R660 / month



05:15 | 07:15 | 08:15 | 16:00 | 17:00 | 18:00


06:00 | 07:15 | 08:15 | 16:00 | 17:00 | 18:00


05:15 | 07:15 | 08:15 | 16:30 | 17:30 


06:00 | 07:15 | 08:15 | 16:00 | 17:00 | 18:00


05:15 | 07:15 | 08:15 | 16:30 | 17:30 

Saturday & Sunday



Didn’t find the answer?

No question is a silly one!? Ask us and we will be more than happy to answer you!

What should I expect at my first CrossFit workout?

Your first workout at CrossFit Wild Coast will be a fun and challenging experience. Each class starts with a dynamic warm-up, then it’s skill training, instruction and movement standards for the WOD (workout of the day). When your coach says “3-2-1 Go!” the challenge begins and our community of athletes push them selves and encourage others to achieve elite fitness. Your introductory class will be your first Beginners class. Please contact us  to get started!

Do I need prior experience to take classes?

No. New members participate in our Beginners program and then transition into any scheduled WOD they’d like. The beauty of CrossFit is that all exercises are based on movements that you already do–like squatting, pushing and pulling. Exercises are scaled to inspire the beginner and challenge the most elite athlete.

Do I have to be in shape to take CrossFit classes?

No. Really. There is a common misconception that CrossFit is for elite athletes. The truth is that it is for everyone. Sure, we say that we are “forging elite fitness” and we are. This means that you start the journey where you are today. And, if you stay on our path it’s likely that you will get in to the best physical, emotional and psychical shape of your life.

Should I warm up and stretch before class?

We always have a warm up session before the Workout of the Day. If you find yourself with a little extra time before or after class, feel free to start warming up on your own, practice skills, or just socialize. All we ask is that you come in ready to do some work!

What makes CrossFit different than other gyms?

CrossFit is about variance and adaptation. We “program” our workouts for General Physical Preparedness, or GPP. We don’t have leg days, back- and bi- days, or cardio days. We believe the body is a whole system, and strengthen it as a whole.

Our coaches also give you basic education in diet and nutrition. We believe that nutrition is the foundation of health and fitness and know that how we feed our bodies determines how quickly we achieve the results we want.

So for you, this means you’re a better runner than the best weightlifter, a better lifter than the best marathoner, and generally physically prepared for anything in your everyday life. Plus you’ll live in a healthy body with a strong, lean physique.

The best part is that every workout is lead by a qualified coach and you’re joined by like-minded people who want to be and feel better.

What can I expect after my first CrossFit workout?

You will feel successful and part of a community of athletes, many of whom you did NOT expect to be CrossFitters. You’ll have a better understanding of how classes are run and the method behind what we do. And it’s likely you will have learned new things, be a little bit “sore” and excited to come back for more.

What are some of the exercises/movements we do?

CrossFit teaches 9 Foundational Movements. The mastery of these 9 movements correlate directly to the efficiency of the exercises performed during your workouts and transfer to the development of other skills you see often in WODs.

They are:

Air Squat

Front Squat

Overhead Squat

Shoulder Press

Push Press

Push Jerk


Sumo Deadlift High Pull

Medicine Ball Clean

All of these movements are covered in our Beginners program to guarantee your comfort in executing them properly and effectively.

Other movements/exercises include:

Pull Ups

Push Ups

Sit Ups


Box Jumps



Dumbbell Work

Kettlebell Swings

Wall Balls

Static Holds

And various others

While this list may seem foreign or intimidating, please note that every one of them is modifiable and scalable to meet your skill level and needs.

What's the WOD?

The “WOD” is the “workout of the day.” Each day a new WOD is posted to CrossFit.com, and it’s part of a complete program designed to improve strength and conditioning. The CrossFit.com program is characterized by three days of work before one day of rest, though athletes may alter this pattern. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

What shoes should I wear?

That’s up to you. Manufacturers now offer shoes designed specifically for CrossFit, and some athletes will use different shoes for different workouts. For example, weightlifting shoes have elevated, non-compressible heels. However, remember that the shoes don’t make you fitter.


Need to get hold of us? Here are the options.

079 875 5681 / 079 623 7004

Everyday 5:00 - 17:00

12-22 Shepstone Street, Margate