Need a Trainer ?

Why CrossFit Mother City ?

Why CrossFit Mother City ?


So, why CrossFit Mother City ?  We think you should join us because we are not your average gym. First of all, we are OBSESSED with improving our fitness through constantly-varied, functional movements executed at high intensities. We don’t use Machines, we create them !  There is no pre-requisite level of fitness but there is a required amount of dedication and desire to be better. We take anyone of any shape or size who is willing to PUT IN WORK. Second, when you sign up you are paying to be part of a community of like-minded gym members and coaches who are hell-bent on becoming more fit and HAVING FUN in the process. Amazing things happen every single day in our gym and we are so grateful for it. We have fixed mobility and strength issues and given people the opportunity to fully participate in their lives. We will help you walk, run or sprint faster and more efficiently. We will teach you how to properly pick things up and put them down. We will teach you new movements very regularly and most importantly, we will challenge you to become better in every aspect of your life.

At CrossFit Mother City we are not just focused on your physical development-we are also interested in the development of your character and grit. We will help you accomplish this by challenging you to do things you never thought yourself capable of doing. And you will be able to do it. Or we will give you a progression and have you set a goal date. We will teach you and we will encourage and guide you all along the way.

The “hefty price tag” associated with CrossFit is fitting because we do much more than provide equipment for our members to use on their own without any guidance. We program a workout of the day (WOD) every single day of the week. You don’t have to make up your own program, we have that handled for you. We also coach you the whole way through the class. First we show the class how to do everything in the workout and then we tell you our expectations for quality of movement. Then we watch you move and make sure you are doing everything safely and effectively, constantly looking for ways to help you improve; making tweaks to get more power or more explosiveness or strength. Then we encourage you. And it’s not just us coaches who are encouraging. Our community here at CrossFit Mother City is POWERFUL. Ask any CrossFitter and you’ll find out that community is everything and we have it in spades here. You will get to meet friends who will Battle through workouts with you. Then there will be high-fives and lots of them.

Join us at CrossFit Mother City,  We can help you achieve all of your health and fitness goals through our workout programming and nutrition advice. The community and the quality of people you will be surrounding yourself when you enter our gym is unparalleled and priceless. These people are not satisfied with average or ordinary and neither are we. Join us and experience what CrossFit is all about.

But Its So Expensive ..

**Any and all specialist service costs a little more.  

CrossFit is more expensive than your average mainstream / “Functional”  gym for multiple reasons. Chief among these reasons is the amount of time you will get to work out with a well educated and high-quality coach in an atmosphere that has a strong sense of community. You get what you pay for and we think we are well worth the R959 a month that our most expensive membership costs. We don’t want you to sign a year membership for R300 – R600 and never show up. We want you there learning, challenging and improving yourself in an atmosphere full of friends. We keep you accountable !

You will learn about nutrition and movement, technique and how to move lots of weight at a fast rate. You will have increased work capacity in any domain of fitness. You will be challenged. You will improve. You will get stronger. You will get faster. All under the watchful eye of our dedicated coaching staff who will be guiding you every step of the way. Your life will change if you want it to .

Our program costs what one might spend on an expensive date for a nice dinner and a movie or it may require some sacrifice but we believe that money is well spent investing in yourself and your future as a healthy and active participant in your life. You will receive attention similar to personal training which costs anywhere from R220-R550 an hour. 

At CrossFit Mother City you will have the opportunity to come up to 25 times a month and our most expensive membership is only R959 a month.

The benefits of the CrossFit methodology allow us to participate fully in anything life throws our way. We will provide constantly varied, functional movements that will correlate and relate directly to your life and we will encourage you to perform those movements with efficiency and sound technique at a high intensity. It will be hard but it will be worth it-give us a shot.

We sell hard work and guarantee reward for it – results ! No false promises, No shortcuts, No magic pills or crazy diets, just enter our doors at least 3 times a week and we take care of the rest.

Below is a link to a quick  Video ( 30 seconds each ), video explaining the CrossFit Prescription.

Constantly Varied, Functional Movements, Performed at High Intensity.

This will be better explained to you by your Coach at CrossFit Mother City.

We use Intensity wisely, and normalise discomfort. We do not wage war against our bodies. Consistently push your body further each session, don’t destroy yourself and think that is health .

– CrossFit is not dangerous, Bad coaching is dangerous.

About DiabeticAthletic (30 Articles)
A type 1 Diabetic and a firm believer that hard work produces the best results and that there is no easy road to success. Functional and Crossfit Training are my FAVOURITE training styles, "I train for LIFE, not to look good in a mirror! After all... What is a Ferrari , without its engine.." Nicholas Caracandas is the owner of City Bowl Fitness - Strength and Conditioning and has been in the game for just under a decade. With more than 600 clients under his belt and over 5000 hours of personal training completed his knowledge and ability to deliver results are unparalleled. Starting off specialising in Kettlebell training and boxing he became head coach and programmer for CrossFit Mother City's Strength and Conditioning program. He runs the Bikini Body Challenge at City Bowl Fitness which specializes in female weight loss and overall body sculpting. Being a type 1 Diabetic for 19 years he has a vast knowledge on Nutrition and healthy living with a vast understanding of tried and tested training methods capable of delivering any goals you may want and need. Nicholas works at 4 facilities around Cape Town and is the proud bid winner of a 2017 Government contract to provide services to profile government employees. Weight loss, lean muscle mass, sport specific training, performance training and injury rehabilitation are just some the services on offer. No matter your goal, shape or size he is one of the few trainers that offer a money back guarantee.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: