Enhanced

This is going to be a Fun one

Register ASAP spots limited

Always Fun Deadlifting on a friday 🤔 the weight felt good so added some extra spice 😉 event1a

🔥 EVENT 1 REVEAL 🔥

GROUND ZERO & AFTERSHOCK

The Iron Coast Throwdown begins with two separate tests designed to challenge both strength and work capacity.

🏋️ EVENT 1A: GROUND ZERO

12 Minutes to establish a max complex.

RX Male & Female
• Deadlift
• Low Hang Squat Clean

Mixed & Scaled
• Deadlift
• Low Hang Power Clean
• Front Squat

Score = Combined Team Total

🏆 Event 1A is scored separately.

⚡ EVENT 1B: AFTERSHOCK

4 Minute AMRAP

Max Reps
• Lateral Burpees Over Bar

Teams may divide reps however they choose, but only one athlete may work at a time.

Score = Total Team Burpees

🏆 Event 1B is scored separately.

A team may win Ground Zero and finish last in Aftershock. Every workout earns its own placing.

📅 10–11 July 2026
📍 Enhanced Fitness Studio Knysna
💰 R750 per Team

Divisions:
⚫ Male RX
⚫ Female RX
⚫ Mixed & Scaled

⚠️ Event 1 can be completed during either:
🔥 Friday Night Lights
OR
☀️ Saturday Morning

Please RSVP your preferred session when registering so heats can be allocated.

IRON COAST THROWDOWN 🌊💪
Built on grit. Tested in teams of 2.

📅 10–11 July | Knysna
💥 3 Epic Events
⚡ Strength • Speed • Engine • Teamwork

Divisions: Male RX | Female RX | Scaled & Mixed

💰 R750 per team
⚠️ Limited spots available

Lock in your team now.
Link in bio to register.

Lets learn how to switch your stabilization switch ON!!! so proud of Dom crushing it at 82 years strong 💪

Hope you enjoined my Frog 🐸 Face 😂🤣

Bringing back the Hops

First session after Quaterfinals felt alittle rusty but good


3 x 2 squat cleans
2 x 2 squat cleans
2 x 2 squat cleans

Wod: for time

30- Burpee Bar overs
30- Front squats
30- Burpee Bar overs

Fitfam Growing

There is just something about a lightning 🌩 storm # #