+27 71 396 6635
WELCOME TO
Crawl Labs
the home of movement culture in Cape Town
​
Crawl Labs is a bespoke movement facility created by Crawl Project, offering group classes and personal training with dedicated, curated and intentional movement practices. We aim to build and grow movement culture that is inspired by natural human movement and addresses strength, mobility, skill development, longevity, mindfulness, intention and conditioning.
​
Sign up to our newsletter (scroll down) to receive a free introductory class.
MEET YOUR COACH
Richard-Dean Sumares
Richard-Dean (that's one name) began his journey as a trainer in 2007, and has shifted through countless practices in pursuit of the best way to optimise the physical capacities of individuals for functional and athletic performance.
Over the last 15 years, he has immersed himself in diverse strength, fitness and movement systems including functional fitness, Crossfit, combat arts, Gymnastic Strength Training, dance, mobility training, yoga and meditation.
In 2014, Richard-Dean completed his first yoga teacher training and began instructing yoga. In 2016, he became the first Functional Range Conditioning mobility specialist in South Africa, and applied this knowledge as part of anatomy modules in yoga teacher certification courses and specialist workshops.
Within two years of becoming an FRC mobility specialist, he began working at a physiotherapy clinic as a 'movement specialist' where he worked alongside world class physiotherapists at the forefront of rehabilitation and treatment.
​
He is fascinated by human movement as a form of expression and as a gateway to physical freedom.
“Let him that would move the world first move himself."
– Socrates
CLASSES
The classes at Crawl Labs are curated and designed to complement one another and provide students with a comprehensive and balanced movement practice.
.jpg)
Gymnastic Elements Foundations
These beginner-friendly, semi-private classes are designed and structured to take you from zero experience to mastering a series of gymnastic skills, with a focus on gymnastic rings.
​
Gymnastic Elements
2.0
This class is a step above Foundations, as we build more strength and skills. We work on hanging variations and pull-ups, and begin exploring L-sits, skin-the-cat, front lever, and back lever.
​
MOVE
Get off your mat and into the space around you by exploring dynamic, creative & interactive games, puzzles and pathways that will help build strength, coordination and flexibility.
​
Handstands & Inversions
A mixed-level class where we address mobility, flexibility and coordination for various hand balances and inverted shapes such as handstand, headstand, and forearm stand.
​
Organic Mobility
Find your centre with this fluid and restorative mobility practice, designed to improve joint health while improving active mobility, usable flexibility and core strength.
​
