Forged Fitness -

Forged Fitness - Coach & Athlete development.

Congratulations and on qualifying for the .This year is going to be different 😎 6 weeks out💪🏼📸 📌
14/04/2026

Congratulations and on qualifying for the .

This year is going to be different 😎
6 weeks out💪🏼

📸
📌

31/07/2025

Who else wants to give their child a head start in life?

We’re not just running around for fun — we’re building strong, confident, capable kids through CrossFit.😉

From ages 5 to 12, your child is in the prime window to develop:
✅ Strength and coordination
✅ Discipline and focus
✅ Resilience and confidence
✅ A love for movement that lasts a lifetime

CrossFit Kids is designed to build physical and mental foundations that carry over into school, sports, and life.😃

We coach kids to move well, think smart, and believe in themselves — all while having a blast.

🗓️ Mondays, Wednesdays & Fridays
⏰ 15:15 – 16:00
📍Starting August 11th

Don’t miss the chance to invest in your child’s future — the healthy, powerful, and confident kind. 😎

CrossFit works — even better when it starts young.
Let’s build strong kids, not just small adults. 💪

25/03/2025

This was an "ah-ha" moment. 💡 Going from struggling to get the high pull, high enough to confidently getting under the bar, to this 👆🏻

14 years old, 5th in Africa (Girls 14-15yrs) on the Open 2025 leaderboard - this girl is going places!🏋🏼‍♀️

Well done, Nina on a good lift! 💪🏼😎

25/03/2025

Monday we did Fran. Some things you can't explain or don't know how to reason with it, but we did the workout wrong. She went pull-ups first followed by thrusters. Her time? 2:48

With the same strategy and a little bit of uncertainty, she wanted a redo. So we kept the plan as is and she executed the workout to perfection within he ability and capacity, and matched her time - you guessed it, 2:48. 😎

Good job, groot. 🌳 Chané

24/07/2024

Here are three benefits of joining our FORGED FITNESS classes 3 x week:

1️⃣ Efficient Fat Burning: HIIT workouts are designed to maximise calorie burn in a short amount of time. The intense bursts of exercise followed by short rest periods boost your metabolism and keep you burning calories even after the workout is over. This makes HIIT an incredibly efficient way to lose fat and improve overall fitness.

2️⃣ Improved Cardiovascular Health: HIIT has been shown to significantly improve cardiovascular health by increasing heart rate and enhancing the body's ability to use oxygen more efficiently. This can lead to lower blood pressure, improved circulation, and a stronger heart, reducing the risk of heart disease.

3️⃣ Increased Muscle Tone and Strength: HIIT workouts incorporate bodyweight exercises and strength training moves, which help build and tone muscles. This not only enhances your physical appearance but also boosts functional strength, making everyday activities easier and improving overall athletic performance.

⚠️REMEMBER: a successful weight-loss journey and healthy lifestyle rule = 80% Nutrition 20% Exercise ⚠️

Sign up today and lets get your 80% Nutrition dialed in with our Athletic Nutritionist , and your 20% physical exercise efforts going with Forged Fitness -
📞 083 286 5599
📧 [email protected]

2024 Open ✔️Probably my worst finish to date.... But I got to enjoy these inclusive workouts with my community every Fr...
21/03/2024

2024 Open ✔️

Probably my worst finish to date.... But I got to enjoy these inclusive workouts with my community every Friday Night 💫

I'm 100% focused on my team this year, but I'm ready and waiting to crush the next Masters category, soon!

📸

09/12/2022

Want to give this a go?

Sometimes it is important (and fun) to challenge ourselves. Mentally and Physically.

So why not do both in one go?

What an exciting way to end the year and a great start to this teams season 💪🏻Privileged and honoured to be the Barbaria...
09/12/2022

What an exciting way to end the year and a great start to this teams season 💪🏻

Privileged and honoured to be the Barbarians strength and conditioning coach for the 2023 season. 😎

These boys are fired up and ready to make a splash in their league💪🏻😄

Let's go!!📣

24/10/2022

Very often you will find that an athlete has adequate strength and explosive power to get the bar high enough to catch the bar and complete the lift...

Yet they still fail to do so. Why?

It can be various small little things that don't happen or are missed. Fully extending hips, knees ankles (triple extension)
Early pulling on the bar (early arm bend)
No shrugging
Not balanced etc etc...

I've found that many lifters, especially "newbies" or Crossfitters that want to work fast, lose the lift due to an "immature catching position". In other words, the body is not in the right, stable position to receive the bar. This often happens because we want to stand up and finish the lift even before we have secured the bar in the receiving position (aka the catch).

The bar is then caught with low elbows or a weak upper back(rounded) and often in front of the shoulder instead of on top of the shoulders....this is when the lift is lost and you pop out the back or struggle to raise your elbows sufficiently to complete the lift.

Remedy : Practice speed of the elbows with a medium weight and PAUSE in the catch. Pause for at least 3 seconds to secure that position and also get strong there.

Tag a friend who might benefit from this message. ;)

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