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Nutrition

Nutrition

As nutrition is an integral part of performance, we have compiled a comprehensive list of to-dos. Topics include: food nutrients, food quality, food quantity as well chapters on eggs, diary and fish oil. We also offer some examples for your convenience!

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How We Are Different

How We Are Different

Why Crossfit? Results. Period. Coaching vs. Personal Training Exercise Selection Equipment Training vs. Exercising Space

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About Cape CrossFit

About Cape CrossFit

Cape CrossFit is a school of performance based fitness located in Gardens, Cape Town. We teach basic to advanced level classes in functional exercise, athletic conditioning, plyometrics, kettlebell training, Olympic weightlifting, medicine ball and dumbbell training, ...

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Workout of the Day

In teams of 2:

As quickly as you can, perform 100 thrusters with 43/29kg.

The thruster only counts if the other person is in a full handstand.

Post time to comments.


Workout of the Day

Clean 1-1-1

then

As quickly as you can, perform 5 rounds of:

  • 10 Hang power cleans with 43/29kg
  • 10m Overhead walking lunges 9/6kg
  • 10 Push ups
  • 10m Overhead walking lunges 9/6kg

Post weight and time to comments.

 

Fight Gone Bad Schedule on Monday

Upcoming Monday, we have the Finals of the Fight Gone Bad challenge. While we will have the last workouts at 5.30pm at night, you can come in as usual at 7am and do the workout in the morning - and hopefully still join us for the Paleo potluck at night. Now, we expect that there will be A LOT OF people for the 5.30pm class, so expect that we will have at least 3 heats for the workouts. Also, we may have an early heat: People that come in before 5pm will be able to do the workout before the actual class and then kick back to enjoy the fun. So by all means: Try to make it early (5pm) on Monday!


Workout of the Day

Dynamic box squats 3-3-3

then

In 5 minutes, complete as many rounds as possible of:

  • 5 chest to bar pullups / ring rows
  • 10m burpee broad jumps

Post weight and time to comments.

 

Belly tight!

Today is another day to work on a tight belly. Or abs - or midsection. Have a look at the above video where Kelly explains why: While the spine is under load (such as in a box squat), we want to keep it stable. In order to do reduce spinal movement under load, we want to keep our belly and lower back engaged, tight. For anybody that moves their spine during the movement, it's 10 burpees for the group. Just to make a point on how important a tight belly is.