REPS MMA CrossFit Edward Str

Want to understand MMA at a deeper level? Start with the clinch. 🤼

The pummeling drill is one of the most fundamental exercises in MMA - it trains you to fight for the underhook, control your opponent in the clinch, and set up your next move.

Why the underhook matters:
🔴 Controls takedowns — both yours and your opponent's
🔴 Sets up devastating knee strikes in the clinch
🔴 Dominates cage/fence work in MMA
🔴 Creates trip and throw opportunities

How to drill it:
1️⃣ Start facing your partner — both in a clinch
2️⃣ Swim your arm inside to secure an underhook
3️⃣ Your partner counters by swimming for theirs
4️⃣ Both fighters continuously fight for inside position
5️⃣ When you secure double underhooks — you're in control

This drill builds timing, sensitivity, and explosiveness in the clinch. Do it every session. 💪

This is what we train at REPS MMA — real technique, real coaching, real results.

🏋️ Squat Sn**ch - The King of All Lifts | REPS Cape Town

One movement. Floor to overhead. Full squat catch. 🏋️🔥

The Squat Sn**ch is the most technically demanding lift in CrossFit - and when you nail it, nothing feels better. It demands speed, strength, timing, mobility, and courage all in a single rep.

At REPS, we break it down phase by phase:

🔵 Setup - wide grip, bar over mid-foot, chest up
🔵 First pull - push the floor away, keep it close
🔵 Second pull - explosive hip drive, full extension
🔵 Catch - pull under fast, receive in a deep overhead squat
🔵 Stand - brace, press the bar into the ceiling, own it

Whether you're learning your first sn**ch or chasing a PR — our coaches will get you there.

🌐 www.reps.capetown · 082 641 7202

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🏋️‍♂️ Sn**ch Technique Day

Strength is built with consistency. Technique is built with repetition.

Today's session focuses on refining every phase of the Olympic Sn**ch:

🏋️ 1st Pulls
🏋️ High Hang Pulls
🏋️ High Hang Power Sn**ch
🏋️ Sn**ch Balance
🏋️ Squat Sn**ch

Every drill has a purpose:
✅ Explosive hip extension
✅ Fast turnover
✅ Strong overhead position
✅ Speed under the bar
✅ Confidence in the catch

The better your technique, the heavier you'll lift.

🔥 Master the movement.
🔥 Trust the process.
🔥 Chase perfection, one rep at a time.

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🥊🔥 Boxing is the Foundation of Discipline

Before students can progress into advanced martial arts training, they first need to develop one important skill:

👊 The ability to listen, learn, and follow instructions.

At REPS Boxing, students learn more than punches and footwork. They learn:

✔ Focus and concentration
✔ Discipline and self-control
✔ Following instructions under pressure
✔ Respect for coaches and teammates
✔ Confidence through consistent progress

These are the building blocks that prepare students for success in all martial arts disciplines.

Every champion starts with a strong foundation.

🏋️‍♂️ Friday is for Deadlifts. Heavy Deadlifts

There's something special about loading the bar on a Friday.

No fancy movements.
No shortcuts.
Just you, the barbell, and a chance to find out what you're made of.

💀 1RM Deadlift Day

One lift.
One opportunity.
One new PR.

The deadlift doesn't care about excuses.
It doesn't care how your week went.
It only rewards preparation, grit, and commitment.

Whether you're chasing your first bodyweight deadlift or a lifetime PR, the entire REPS community is behind you.