Cape CrossFit

The updates for this week:

The updates for this week:

The updates for this week:

1. CCF will be hosting the internationally renowned Vivobarefoot Running workshop on Sunday, April 22 at 9am. Please see all details here and be sure not to miss out.
2. The new challenge has started: We did "Grace" with Squat Clean & Jerks on Monday, April 11 and will see how you improve over the upcoming 8 weeks. You can find details and a downloadable workout description on our Grace event page.
3. Sign up for volunteering at Regionals now. It is going to be an EPIC event and you want to make sure you are part of it. Go on to the Games website, sign up and secure your favorite position now!
   
4. New stuff: Storage for your gym bag is up. World class. More stuff to come soon. Make sure you book your next class now :)

Another 8 weeks have gone by and the recent challenges came to an end. We celebrated the results yesterday, Monday, March 12 and yet again we saw some amazing results:

"Got abs?" biggest improvement women:

1. Karin C. 65% (66 reps on Jan 15 to 109 reps on March 12, Intermediate)
2. Michelle K. 44% (45 to 65 reps, Advanced)
3. Natalia d.M. 43% (72 to 103 reps, I)

"Got abs?" biggest improvement men:

1. Reyburn H. 90% (53 to 102 reps, I)
2. Jeff Sch. 82% (74 to 135 reps, I)
3. Mike W. 60% (60 to 96 reps, I)

"Got Abs?" Top scores:

• Anton M. (126 reps from 115, A)
• Ellie H. (95 reps from 64, A)

1. The current challenges come to an end: Wednesday is the last day for our Nutrition and I AM CAPE CROSSFIT challenges. Please submit your score sheets and et your measurements in by Saturday this week so that we can compute the results over the week end. Next week on Monday, we will do the Finals of the "Got abs?" challenge with scheduled heats. Look out for putting your name on the whiteboard!
2. On Monday, March 12, we will celebrate the Challenge Finals from 7.30pm. Everyone is invited and as usual, there is going to be a Paleo Potluck: That means its time to show off that awesome Paleo recepie that you have been working on lately to your fellow ninjas at CCF. No one is obligated to bring stuff, but the more people contribute, ther more choices you will have. Note: Wine is not Paleo ;) At about 8pm, we will have the prize giving for the challenges and then you are welcome to hang around for a bit amongst some of the finest ninjas in all of Africa.
3. We are 2 weeks into the CrossFit Games Open. Check ou the results so far here.The Open are the first stage of the CrossFit Games, the competition for the Fittest on Earth. The top 60 men and women as well as top 30 teams in Africa will advance to the CrossFit Games Africa Regionals which will take place on May 4 to 6 in Cape Town. The Open are a great way of challenging yourself, even if you are not planning to win the CrossFit Games. So make sure to sign up already! We will offer to do the Open workout (which will be posted ever Wednesday for the next 5 weeks) on Saturdays from 10 to 11.30am.
4. If you cannot make Saturdays to make the Open workout, let us know. You can use a skill lesson to do the workout at a time of your conveniece either on Thursday or Friday.

1. This week, the CrossFit Games Open start. Sign up now! The Open are the first stage of the CrossFit Games, the competition for the Fittest on Earth. The top 60 men and women as well as top 30 teams in Africa will advance to the CrossFit Games Africa Regionals which will take place on May 4 to 6 in Cape Town. The Open are a great way of challenging yourself, even if you are not planning to win the CrossFit Games. So make sure to sign up already! We will offer to do the Open workout (which will be posted ever Wednesday for the next 5 weeks) on Saturdays from 10 to 11.30am.
   
2. If you cannot make Saturdays to make the Open workout let us know. You can use a skill lesson to do the workout at a time of your conveniece either on Thursday or Friday.
3. Since last week, we have additional classes and a slight change to the schedule: We will have advanced classes from Mon to Thur at 6pm and we will have a Fundamentals class at the same time on each of these days. Wednesdays at 7pm will be a regular group class. Remember: Whenever there is a bigger demand for a certain time slot, we will increase the number of classes we are offering. Let us know how you like the changes and please give us feedback on our changes overall as we trying to accommodate everyone as much as possible.
4. Reminder for the booking system: In order for the classes not to become too crowded, we are asking everyone to use our booking system which you can use either from our website or from our facebook site. Securing your spot in a class is just a bit more than a click away and ensures that we can give everyone the highest quality of training as well as enough equipment and space in class. Thanks!
5. Check out the Cape CrossFit channel on Youtube for loads of motivational and educational playlists!

The updates for this week: 

1. Past Saturday, February 11, we had all headed to Camps Bay High School for an epic competition: Fittest in Cape Town 2012. You can check out all the Results over the upcoming week on the FiCT website and facebook page. On Sunday, Carl Paoli held his "Freestyle Connection Gymnastics Movement Seminar" at Cape CrossFit. Great coach, great seminar. You will definitely have a lot of benefits of this in the CCF classes as 17 CCF ninjas, including all our coaches, took part in the seminar. EPICness :)
2. This Saturday, February 18, we are having another Beach workout, starting at 8am at Camps Bay Beach, in front of the Grand. No regular workout in class at 9am. Let us know if you would like to attend the Open gym at 10am. The past week's beach and pool workouts were amazing and proved to be a lot of fun and this may be the last one of the season, so make sure not to miss out on this one!!
3. The next big thing YOU NEED TO DO: Sign up for the Open competition for the CrossFit Games. Sign up and make sure you indicate Cape CrossFit as your gym so we can add you to our team. The fee is only US$10 and it will give you an exprience that may change your life. Don't hesitate and sign up now!
4. From this week, we have additional classes and a slight change to the schedule: We will have advanced classes from Mon to Thur at 6pm and we will have a Fundamentals class at the same time on each of these days. Wednesdays at 7pm will be a regular group class. Remember: Whenever there is a bigger demand for a certain time slot, we will increase the number of classes we are offering.
5. Reminder for the booking system: In order for the classes not to become too crowded, we are asking everyone to use our booking system which you can use either from our website or from our facebook site. Securing your spot in a class is just a bit more than a click away and ensures that we can give everyone the highest quality of training as well as enough equipment and space in class. Thanks!
6. Check out the Cape CrossFit channel on Youtube for loads of motivational and educational playlists!

The updates for this week:

1. This Saturday, February 11, we there will be NO classes (no beach workouts, no open gym). Everyone will be heading to Camps Bay High School for an epic competition: Fittest in Cape Town 2012. If you are competing, get all friends and family to cheer you on. If you are spectating, bring friends and family along. Admission is free. Foods will be served on site. If you are up for helping us out as a volunteer, let us know. This is the big one, guys, so don't miss out!
2. Carl Paoli will be coming to Cape Town and do his "Freestyle Connection Gymnastics Movement Seminar" at Cape CrossFit on February 12, 2012, one day after FiCT. Sign up is open now. Spots are very limited, so make sure to check out now if this one is for you.
3. We will have additional classes from next week and a slight change to the schedule: We will have advanced classes from Mon to Thur at 6pm and we will have a Fundamentals class at the same time on each of these days. Wednesdays at 7pm will be a regular group class. Remember: Whenever there is a bigger demand for a certain time slot, we will increase the number of classes we are offering.
4. Reminder for the booking system: In order for the classes not to become too crowded, we are asking everyone to use our booking system which you can use either from our website or from our facebook site. Securing your spot in a class is just a bit more than a click away and ensures that we can give everyone the highest quality of training as well as enough equipment and space in class. Thanks!
5. Check out the Cape CrossFit channel on Youtube for loads of motivational and educational playlists!