As you know our teams are heading to Joburg on Thursday to compete in the African Regionals.
The majority of our coaching staff are away competing so there is a slight change to the schedule for Thursday evening, Friday and Sat morning in Hillcrest.
Thursday 23rd morning as normal
Thursday evening 5.15pm and 6pm will run. NO 4.30pm Class
Friday 24th morning 7:45am class as normal. NO Friday 3pm class
Friday 5.15pm class will run. NO 4.30pm class
Saturday 25th morning – class only in Hillcrest. NO Sat morning class in Durbs. If you want to train you are all welcome to the Hillcrest gym Saturday morning.
Click here for a downloadable version of the standard schedules.
Integrated Fitness was started in 2010. It stemmed from a desire by Andrew Craig to bring CrossFit to South Africa and in the process enabling his South African wife to move home and their children to grow up in a beautiful country with the sun, sea and sand we all long for.
Andrew teamed up with a South African native Craig Slevin and together they started to build the foundations of what we are today. A chance encounter with another native and fellow CrossFitter Dean Ridgway allowed the 3 of them to team up and take Integrated Fitness to the next level.
Integrated Fitness encompasses 2 CrossFit only facility’s in CrossFit DBN and the newest affiliate Reebok CrossFit Durbs which sees Reebok and Integrated Fitness team up to bring South Africa’s flagship affiliate. Reebok are highly motivated in bringing the CrossFit methodology to the masses and their global involvement has brought an incredible boost to the coverage of CrossFit.
Integrated Fitness provides the only original CrossFit training facility’s in KZN. We have the longest serving CrossFit coach in the country with over 6 years CrossFit coaching experience. We are proud to be affiliated with CrossFit Inc. and look forward to building the CrossFit community in South Africa.
We are a results based strength and conditioning program that challenges the mainstream fitness industry, peoples perceptions of what fitness is and strives to educate it’s members as much as physically possible.
We have various locations where our sessions are held. Please see our schedule and membership page for venues and times.
CrossFit is varied functional movements executed at high intensity. We have developed and designed the program through hours of results based research.
CrossFit training is currently being used by many military, police and professional athletic organizations worldwide. Why? Because CrossFit is proven to produce undisputed, tangible results for all levels of fitness.
CrossFit is a universally scalable approach to exercise, which makes it the perfect program for any committed individual regardless of prior experience. Each client performs the same workout; we simply scale the load and intensity to fit our clients’ ability and fitness goals.
Due to the constantly-varied workouts CrossFit also produces the best exercise adherence – you have fun, you like it, so you do it more and are less likely to quit! Regardless of who you are and your perceived capabilities everyone can benefit from CrossFit.
In various shapes and forms CrossFit covers what we feel are the 10 physical skills.
1. Cardiovascular/Respiratory Endurance – The ability of the body systems to gather, process, and transport oxygen.
2. Stamina – The ability of the body to process, store, deliver, and utilize energy.
3. Strength – The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility – The ability of maximizing range of motion at a given joint.
5. Power – The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time between one movement pattern to another.
9. Accuracy – The ability to control movement in a given direction or at a given intensity.
10. Balance – The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.
CrossFit DBN is the ultimate fitness community. We live the lifestyle we promote and constantly strive to be the best we can be. Our coaches not only coach the members on the program but they actively CrossFit themselves. What does this mean to you? it means you get consistant and credible feedback. Our coaches will never prescribe a workout that they would never do themselves and in most cases the coaches will have performed the workout previously.
You, the member get a personalised program that includes in depth coaching of movement at every session, detailed information regarding nutrition and a community of fitness enthusiasts that strive to support and encourage each other on a daily basis.