Grown Strong Training Camp
@Motley Crew de Waterkant, Cape Town
February 20th - 22nd, 2025
Locals Only!
A Unique Opportunity
This February, while hosting our Grown Strong fitness retreat in Cape Town, we’re thrilled to give back to the local community! In partnership with Motley Crew CrossFit, we’re offering an exclusive three-day CrossFit training camp for South African locals.
This workshop is our way for us to share the joy of fitness and give back to the community that has given us so much!
Three Expert Coaches Dedicated To Help You!
- Lauren Fisher: Founder of Grown Strong, 9 time CrossFit Games athlete, and Junior National Weightlifting Champion.
- Baylee Rayl: 5 time CrossFit Games athlete, and coach and CrossFit Mayham.
- Rasmus Andersen: 2014 CrossFit Games team champion & former 8th fittest man on earth in 2018.
Welcoming All Levels
Together they bring new expertise and a shared dedication to helping you unlock your potential.
Expect personalized feedback, actionable tips, and hands-on coaching to improve your technique and learn how to improve your fitness journey in the future.
Whether you’re new to CrossFit or a seasoned athlete, this training camp will inspire you and equip you with tools for long-term progress.
What You Can Expect
This workshop will cover the core pillars of CrossFit, including:
- Gymnastics
- Weightlifting
- Workout Strategies
- Mindset Development
- And more
With a combined 19 years of CrossFit Games experience, our coaches are eager to share their hard-earned insights. You’ll leave with tools and cues to improve your training for months and years to come, as well as personalized feedback to help you achieve your goals.
Schedule
Day 1
February 20th, 2025
9:00 AM - 3:00 PM
- Welcome & Introduction
- Weightlifting Session #1: Snatch
- Workout Strategy Talk: Tips for efficiency within workouts.
- Workout #1: Machines & cardio
- Lunch Break
- Gymnastics Technique Session
- Q&A Session: Group discussion and recap
Day 2
February 21st, 2025
9:00 AM - 3:00 PM
- Pacing Tips: Improve your endurance and efficiency
- Movement Prep: Preparing for an Open workout
- Open Workout: Challenge yourself with a classic repeat
- Post-Workout Recovery: Cool down and recovery tips
- Lunch Break
- Weightlifting Session #2: Clean & Jerk
- Accessory Work Finisher (time permitting)
- Q&A Session: Wrap up the day with a group discussion
Day 3
February 22nd, 2025
9:00 AM - 11:00 AM
- Movement Prep: Preparing for the final workout
- Workout: Surprise workout
- Q&A Session: Final group discussion
- Evening Activity: Beach workout & sunset picnic dinner, alongside participants from the Grown Strong retreat.
Meet The Coaches
Lauren Fisher
Lauren is a 9-time CrossFit Games athlete and founder of Grown Strong. Her dedication to functional fitness and empowering others has made her a recognized face in the world of fitness. She’ll challenge you to refine your technique, build resilience, and embrace your full potential.
Baylee Rayl
Baylee is a seasoned CrossFit athlete with over a decade of experience, having competed both on a team as well as individually at the CrossFit Games. Baylee is also the creator of newly founded Called to B, a lifestyle brand that blends wellness, fitness, faith, and community.
Not only is she eager to share the lessons she’s learned both on and off the competition floor, but she’s also looking forward to meeting the community here in Cape Town.
Rasmus Andersen
As a former CrossFit Games Team Champion and five-time CrossFit Games athlete, Rasmus has now turned his focus to building a business and community around Grown Strong. He’s passionate about helping athletes enhance their performance and is excited to expand the community into a new part of the world.
Don't Miss Out!
Spaces are limited, so don’t miss this opportunity to train with some of the best in the CrossFit world. Take your fitness to the next level and connect with a group that’s passionate about growth, strength, and fitness.
What’s Included
✅ Three day CrossFit training camp
✅ Group dinner on final night
✅ T-shirt
What’s Not Included
❌ Accommodation
❌ Transportation
❌ Food (except dinner on the final night)
What To Bring?
- CrossFit shoes
- Weightlifting shoes (optional)
- Workout outfits (enough for three days)
- Fitness equipment: grips, belts, wrist wraps, tape, etc. (anything you typically use)
- Jump rope
- Water bottle
- Supplements or snacks you prefer to have on hand
Reserve Your Spot
Date: February 20th - 22nd, 2025
Spots Remaining: 24
FAQ
GENERAL INFORMATION
The price for the workshop is 2,250 ZAR (approximately $120 USD). There is no deposit required—simply register, pay the full fee, and you’re all set to participate.
This workshop is open to individuals of almost all fitness levels. We kindly ask that participants have some prior experience with CrossFit and come with a willingness to learn and grow.
The workshop is limited to 30 participants to ensure a balance of personalized coaching and group engagement.
The workshop runs from February 20th to 22nd, 2025, at Motley Crew de Waterkant in Cape Town, South Africa.
REGISTRATION AND POLICIES
Unfortunately, we do not offer refunds. Due to the limited number of spots, we aim to keep the workshop fully booked.
Yes, if you’re unable to attend, you may transfer your spot to another person. Please email us at retreats@grownstrong.com with their details.
WHAT’S INCLUDED AND NOT INCLUDED
- A three day training camp
- Group dinner on the last day
- T-shirt
- Accommodation
- Transportation
- Food (except dinner on the final night)
Only dinner on the last day is included. Participants are responsible for their own breakfast, lunch, snacks, and dinner.
*Group dinner is provided on the final day.
No, insurance is not included. You are responsible for arranging coverage if desired. Grown Strong is not liable for any incidents during the workshop.
PREPARATION AND REQUIREMENTS
- CrossFit shoes
- Weightlifting shoes (optional)
- Workout outfits (enough for three days)
- Fitness equipment: grips, belts, wrist wraps, tape, etc. (anything you typically use)
- Jump rope
- Water bottle
- Supplements or snacks you prefer to have on hand
We recommend comfortable workout attire that allows freedom of movement. What you would typically wear to a CrossFit class.
The training camp is designed for all fitness levels, with coaches tailoring the experience to meet your individual needs. However, we kindly request that participants have some prior CrossFit experience and come ready to learn, grow, and challenge themselves.
The training camp will focus on improving skills, technique, and teach you new aspects of CrossFit. While the workouts will be intense, you have the flexibility to choose how hard you want to push yourself.
AGE AND GUEST POLICIES
There is no strict age limit. However, if you or your child is under 16, please contact us at retreats@grownstrong.com to discuss suitability.
No, as long as you’re fit, healthy, and passionate about fitness, you’re welcome to join.
LOGISTICS
Yes, there will be breaks between sessions, including a lunch break each day. On the final day, the session will end at lunchtime, as we have an evening workout and dinner on the beach.
You’re welcome to take notes or record small clips for personal use, but full-session recordings are not permitted.
CONTACT INFORMATION
If you have any questions, email our team at retreats@grownstrong.com. Alternatively, click here to schedule a quick call with our team to assist you further.
Testimonials