Workout of the Day

Weighted Ring Dips 5-5-5

then

• 21-15-9 kettlebell swings 24/16kg
• 10m walking lunges
• 9-15-21 knees to elbows
• 10m walking lunges

Post weight and time to comments.

Cape CrossFit Best Gym in Cape Town

In a recent listing "Top Ten Gyms in Cape Town" in Cape Town Magazine, Cape CrossFit was elected on the No. 1 spot. In a selection of the "best places to keep fit in Cape Town", this is right where we need to be. In fact, we are not only the best place to actually get fit, but we also have the greatest community of people to do it with: So, I would like to shout out a BIG THANK YOU to all our students without whom we wouldn't be who we are: Thanks for being with us and making us the Best Gym in Cape Town!

Workout of the Day

Press 3-3-1-1-1

then

As quickly as you can, perform:

• 20m Burpee broadjump
• 12-9-6 Ring dips, Clapping push ups and Sit ups
• 20m Burpee broadjump

Post weight and time to comments.

What it takes

Enjoy those pictures above. It is Anton just before and after the Finals of the Fran challenge 3 weeks ago. 2 days prior to that, he showed up for our Saturday's workout, "Angie": 100 Pull ups, 100 Push ups, 100 Sit ups, 100 Squats. He beat his own time by more then 6 minutes after ripping his calluses on the Pull Ups. After only one day of rest, he came in the for Finals of "Fran". With a smile on his face, he put bandages on his hands to be able to complete the 45 Pull ups included in the workout, and went on to beating his previous best time by 8%. Watch him jump on the podium for the second fastest time of the event. That's the the right attitude, Anton. You got what it takes!