Meet Vince. A guy who loves C&J and can literally fly during pull-ups. Oh, and who hated his intro class. Join Vince and our Vidacrew. . Email darren@cf360v.com for more info or to book a free intro class.

A little glimpse into our world... Welcome to our Olympic Lifting Class where we perfect our tech. This week, SNATCHES 💥 Class led by Tech expert William Schutte

This is IT! Our last Lockdown home Workout! Thank you to all those that watched, shared, tried them and killed them! We appreciate you and cannot wait to workout with you in our box again! Until then, enjoy this little dose of madness... Demo performed by Coach Panda - Darren Sanders Warm up 2 Rounds 10 side lunges 10 Stripper squats 5 Down ups 5 Push ups "Monday Madness" 15 Min AMRAP 12 GTOH 9 Push ups 6 Rows (Odd object) 3 Burpees Finisher 3 attempts at Max effort Plank rest 1min between attempts

Reopening 18 August 2020... #VIDACREW we thank you for your loyalty and love over the past few months. We cannot wait to see you all again in class.

Let's build our Armour! It time to get tough. Strong. Fierce. *cue dramatic soundtrack. Demo performed by Coach Panda - Darren Sanders WARM UP Bring Sally Up Down ups “ARMOURED” In 15 min: Complete 5 rounds of 20 broad jumps 10 push up plus alternating toe touches 20 air squats 10 push up plus alternating toe touches 20 hollow rocks 10 push up plus alternating toe touches

This one is one of our most challenging and yet simple WODs in a while, STACKING some of our basic movements in a killer combination. Demo performed by Coach Josh Kernot Warm up 5 min amrap 20 Skips / Jumping jacks 5 Dive bomber push ups 5 up downs 10 stripper squats Stacker WOD 20 min time cap 60 thrusters 60 front squats 60 shoulder to overhead And every minute on the minute 3 burpees

Time to whip that core into shape... Lakeside style. Coach Clint hosts a special Gariep Dam edition of your daily WOD. Join in and share your Tornado experience on social media! We can't wait to see your core experience. Warm up 3 rounds 5 inchworms 5 good mornings 5 squats 5 push ups Core Tornado WOD 2 parts Part 1: 3 Tabatas (8 rounds of 20 sec work 10 sec rest) Tabata 1 Planks & wall sits Tabata 2 Building bridges & squats Tabata 3 Mountain climbers & Hollow Rocks Part 2: 10 min time cap 100 double unders /singles/jumping jacks 40 situps 75 double unders /singles/jumping jacks 20 situps 50 double unders /singles/jumping jacks 10 situps

Things are heating up! Not just the weather but the workouts too... Coach Panda - Darren Sanders - raises the temperature and sets things alight with this WOD. Join us and challenge your mates! Warm up 5 min amrap 5 push ups plus ankle taps 5 mountain climbers 5 stripper squats 5 jump Squats Scorched WOD 5 Rounds for time 15 min time cap Odd object / equipment wod 20 ground to overhead 10 split lunges 10 ground to overhead 10 squats 5 ground to overhead 10 Box Jumps / Squat jumps

⚠️ WARNING: This one will leave its mark. "STAINED". ⚠️ Demo performed by Coach Panda - Darren Sanders Warm up 5Min AMRAP 10 Jumping jacks 30sec bear crawl Hold 5 inchworms with a push up 30sec bridge "Stained" 10min EMOM 30sec plank 2 knee tucks 30sec planks 4 knee tucks 30sec plank 6 knee tucks ... Finisher 3min of max burpees

There's no other way... But ALL IN. Throw all you have into this one, with Coach Josh Kernot in his garden! Warm up 5Min AMRAP 10 arm swings(Backwards/forwards) 10 Jumping jacks 10 leg swings(backwards/forwards) 10 Hip Twists "All in" 12Min EMOM 5 "body maker" + 5 Thrusters "body maker" 1 mountain climber L&R 1 Push ups 1 deadlift *Use odd object/equipment 6min AMRAP Complete 4 rounds: 10 Sit ups 10 Hollow rocks 10 Alt leg V ups

No excuses, let's sweat! Demo performed by Coach Clint Austin Warm up 3 Rounds 10 stripper squats 5 inchworms 10 mountain climbers 5 Push ups "Sweat-aid" 20min AMRAP 15 Odd Object GTOH 12 Sit ups 15 STOH 12 V ups In-between each round, complete: 20 Shoulder taps 30 DU/Singles/Jumping jacks

We're anticipating a turn in the weather! The countdown to SPRING has begun! So let's do the SPRING STEP. Demo performed by Coach Panda - Darren Sanders Warm up 5min AMRAP 10 Lunges 5 Down ups 10 Squats 5 Push ups "Spring Step" 15Min Cap 50 Step Ups 25 Squats 50 Broad Jumps 25 Squats 50 Lunges 25 Squats 50 Step Ups *Can use weight vest/equipment/odd object for squats *if completed in within time cap: AMRAP of: 5 Down ups 10 mountain climbers

We are officially 3 months away from HALLOWEEN. So it's Freaky Friday and we're giving you an ABSTRACT WOD to celebrate 🤪🎃 Demo performed by Coach Panda - Darren Sanders Warm up 2 x Tabata: 8 rounds 20sec work/10sec rest Tabata 1 Wall sit + Bridge Tabata 2 Good mornings + Inchworms "Ab-stract" 50 DU/Singles/Jumping jacks 30 Sit ups 30 Down ups 30 Mountain climbers 50 DU/Singles/Jumping jacks 20 Sit ups 20 Down ups 20 Mountain climbers 50 DU/Singles/Jumping jacks 10 sit ups 10 Down ups 10 Mountain climbers

Dig deep... it’s about to get GRITSY. Welcome to this week’s grittiest WOD! Do it, share it, challenge your mates! Demo performed by Coach Josh Kernot Warm up 20 Jumping Jacks 10 crab stretches 20 jumping jacks 10 Hip twists 20 jumping jacks 10 squats + 10 push ups "Gritsy" WOD Complete for time: 20min Cap 100 step ups 50 shoulder taps 75 squats 30 building bridges 50 Lunges 20 Push ups 25 Broad jumps (2m/1m) 10 Burpees

That annoying 17 mins of your day that gets on your last nerve like... A HANG NAIL. Welcome to your Tuesday Hangnail WOD! It's sure to annoy your Abs more than a little, so get it over with and let us know what you thought! Demo performed by Coach Clint Austin Warm up 3 Rounds 5 Push up + Stretch 10 Leg Swings (L/R) 5 Squats 10 Good mornings "HangNail" Complete for time - 12Min Cap 100 Thrusters Every time you break/stop - 7 down/ups 5min AMRAP 7 V ups 7 sit ups 7 mountain climbers