Downloads

Travel Workouts

If you are traveling – or if for any other reason, you cannot come in to CCF to do your workout – here is a list of about 30 workouts that you can do with very little to no equipment. See, there is no such thing as an excuse not to work out. In case you need more, a quick search on the Internet for CrossFit workouts will provide you with more results than you could ask for. Enjoy!

Download Travel Workouts

Elite Fitness Nutrition Guide

Our mission at Cape CrossFit is to provide you with the world’s most effective training, giving you the tools to become the fittest athlete you can be. Nutrition is a very important factor when it comes to improving your fitness. To get as much out of it as you can, take advantage of filling out the nutrition log and discussing it with your coach.

This guide will help you all along the way as we hope that we cover about 90% of your questions about nutrition. It is not important to learn it by heart. Rather, take from it what you can use and implement it into your life. Make no mistake: Getting your nutrition right will not only vastly improve the results of your workouts, but it is CRUCIAL for changes in body composition.

Download the Elite Fitness Nutrition Guide

Weekly Food Log

To get as much out of your nutrition as you can, take advantage of filling out this nutrition log and discuss it with your coach.

Download the Weekly Food Log

The Whole 30

Our friends at Whole9 put this plan together with slight Paleo modifications:

First and foremost, this will change your life. We cannot possibly put enough emphasis on this simple fact. This. Will. Change. Your. Life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and hundreds of people have since done it, and it changed our lives (and their lives) in a very permanent fashion.

Download The Whole 30

Paleo Food List

This list will give you a general overview of what you should find in your paleo shopping basket.

Download the Crossfit Paleo Food List

Cape Town Paleo Resource

A list of Resources for Paleo foods and ingredients in the Cape Town area.

Download the Paleo Resource

Athletic Skill Chart

Finally, the Athletic Skill Levels are intended to be a gauge and a guide, not a standardized test you are obliged to “pass.” Do not beat yourself up for not being “elite.” Use the Levels to evaluate your strengths and weaknesses and to make smart choices about your training time. This guide is not a definitive guide to CrossFit, an exercise prescription, nor a complete guide to developing the skills. The skills are intended to be broadly representative of general fitness.

WE WILL LOAD A NEW UPDATED SKILL CHART WITHIN SHORT.