Trying to figure out whether STRONG or BOXFIT is right for your training? 👇
It usually comes down to what you are looking to build, and how you want to train.
If your focus is strength, structure, and long-term progression. STRONG is where most people start. These sessions combine kettlebells, calisthenics, lifting, and conditioning into one workout, so you are building strength and fitness together.
If you are looking for something more fast-paced, with a focus on conditioning, coordination, and skill. BOXFIT brings in boxing techniques, combination, and structured rounds that push your fitness while keeping you engaged.
Both clasess follow the same system. Every session is structured, every movement is coached, and every class runs beginner, intermediate, and advanced levels at the same time. You train at your level, and progress from there with clear guidance.
That is what keeps people consistent.
If you have been looking for something more structured then this is where to start.
🔥 Your first class is complimentary
✅️ Book it through the link in our bio
📍 9 Aubrey St, Salt River, Cape Town
🔥 Looking for functional fitness or strength training around Salt River, Woodstock, Observatory, or Cape Town CBD?
At 360 Specialized Training, our STRONG classes combine kettlebells, calisthenics, lifting, conditioning, and HIIT into one structured session designed to build strength and fitness over time.
Every class is coached, progressive, and built for all levels, so you are always working towards something instead of repeating the same workouts every week.
The sessions are challenging, the coaching is hands on, and the environment keeps people consistent.
🔥 Your first STRONG class is complimentary
✅ Book with the link in our bio
📍 9 Aubrey St, Salt River, Cape Town
Most people do better when they train around the right people.
At 360 Specialized Training sessions combine boxing, conditioning, pad work, and fitness rounds in a way that keeps you focused from start to finish.
You are challenged, coached, and pushed every session with an environment makes you want to come back and do it again.
🔥 Book your first complimentary BOXFIT class with the link in our bio
📍 Salt River, Cape Town
Kettlebells are at the top of the food chain. The quality and finish is high, smooth, and sexy and looks durable, but more importantly the kettlebells are good to handle and the balance can’t be faulted. They address the entire body as a unit simultaneously. You will get the most effective, short and intense, cardiovascular and strength workout within twenty minutes. Whether you are looking to vaporize fat, scorch your lungs, demand new strength, rehabilitate weak areas or improve your overall level of conditioning, kettlebells are the solution!
💣Link in bio💣
The Windmill
The kettlebell windmill looks awkward... until you realise it trains mobility, strength, balance, and shoulder stability all at once. It’s like yoga and strength training had a very strong baby 🔥💪🏼
Difficulty Level: Intermediate
Muscle Group(s):
* Core
* Obliques
Modality:
* Strength
* Stability
Benefits:
* Neuro-motor development
* Dynamic hip, trunk and shoulder stability
* Strength, coordination, focus, dynamic flexibility and balance
Variations:
• Bodyweight Windmill
Learn the movement pattern and improve mobility
• Low Windmill
Hold the kettlebell in the bottom hand for hip and hamstring focus
• High Windmill
Classic version with the kettlebell overhead for shoulder stability
• Double Kettlebell Windmill
One kettlebell overhead & one below for full-body tension and control
• Bottoms-Up Windmill
Hold the kettlebell upside down overhead to challenge grip and shoulder stability on another level
🎞 @dylan_louw_photo
Most people find it easier to stay consistent when they train around the right people.
At 360 Specialized Training, our sessions are built around group training and shared effort. Beginner, intermediate and advanced members all train together in the same class, each working at their own level with a clear next step to aim for.
The coaching is hands on, the sessions are structured and the people around you help keep the energy high. Everyone is putting the work in and that makes it easier to keep showing up.
This is our community.
✅️ Follow us to see how we train, how the classes work and what consistent training can look like over time.
📍 9 Aubrey St, Salt River, Cape Town
Why train with a kettlebell?
- They train the eccentric muscle actions associated with sports
- Their displaced center of gravity has a high functional carry over to everyday movements
- Their ballistic nature and thick handle are outstanding grip, wrist and forearm developers
- They develop coordination and proprioceptive abilities
- They condition the cardiovascular system by stressing all the body’s energy systems
- They improve muscular endurance, strength and power
- They are a hand held gym which can be used anywhere
Even though Kettlebells have been around for a while now, they are generally very under-utilised and when they are, the choice of exercises are very limited, i.e swing, clean and snatch. There's countless exercises which are fun, unique and effective, when you start exploring them. At 360, knowing their exceptional benefits, we always integrate them into our STRONG class, sometimes teaching movements or as complexes. With us or at any gym, we encourage you to pick them up, educate yourself and go for gold - mega results await!
🎞 @dylan_louw_photo
Your workouts just got even more rewarding 🔥
You can now book our STRONG & BOXFIT classes through Vitality Fitness in the Discovery app.
Get 2 free workouts every month, plus bonus workouts based on your Vitality Health status so that’s up to 8 workouts every month 💪
Our classes run for 60 minutes, which means your sessions qualify to earn Vitality fitness points when you train.
✅️ Ready to move?
🔍 Search 360 Gym on Vitality Fitness in the Discovery app and book your next workout. Ts & Cs apply.
9 Benefits of a Turkish Get Up
If you break down the movement and do it correctly, you will see it has much to offer:
* a primitive rolling pattern
* unilateral development
* a lunge pattern
* an overhead hold
* two hip hinges
* glute activation
* core recruitment
* improved leg drive
* rotator cuff stabilisation
Legend has it that when old-time strongmen were asked to take on an apprentice, they would show their applicant a single movement: the get-up, also known as a Turkish get-up. The teacher would tell his would-be apprentice to come back when the applicant was able to perform it with 50kgs. Then the real training would begin
Even though we focus on many aspects of fitness, we never forget our roots of being a strength & conditioning facility
We keep everyone on track with a structured goal-setting session, every few months, which focuses on 5 movements...
1 Rep Max TGU
20 Overhead Squats (2 sets of 10)
6 Reps alt GTO
5 Rep Max Deadlifts
Max strict Pull-ups
It's always a fun sesh, where measures are set & PB's are regularly smashed & applauded 💪🏼
#fitfam #gymlife #gains #360_strong
Thank you to all the 360 members who showed up in force today for some giveback 🙌🏼
Plenty of sandwiches & tinned food were delivered to @loaves_and_fishes_ct 💪🏼
