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Website URL: http://www.capecrossfit.com E-mail: This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Saturday, 04 February 2012 00:00
Workout of Saturday, February 4, 2012
"Sandy Helen" - 3 Rounds for time:
- Run 500m
- 21 Kettlebell swings 24/16kg
- 12 Burpees
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Workout
Monday, 30 January 2012 12:43
Beach workout & getting ready for FiCT 2012
The updates for this week:
- This Saturday, February 4, 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, so make sure not to miss out on this one!! Past Saturday, January 28, we had the CCF Summer Beach Throwdown, a beach competition for teams of 4 (2 female and 2 male ninjas per team). Team "CCF Won" (Ellie, Emma, Anton and Graham) were able to take it down. Overall everyone did an amazing job and we had a lot of fun!
- We still need Volunteers for Fittest in Cape Town on February 11: You get free meals, a shirt and to hang out with some of the coolest people on the planet. Plus, as a judge, you will get to boss people around all day long. The event will take place in one of the most amazing settings you can think of and you have to be a part of this. Make sure to sign up as a volunteer ASAP, so we can print you your personal event shirt.
- 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! Remember: whenever there is a bigger demand for a certain time slot, we will increase the number of classes we are offering.
- Check out the Cape CrossFit channel on Youtube with loads of motivational and educational playlists!
- 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.
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Articles
Monday, 30 January 2012 12:40
February 25: Start of the CFG6 Open at Cape CrossFit
On Saturday, Feb 25, we will host the first Open workout of the 2012 CrossFit Games Open.
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Events
Saturday, 28 January 2012 00:00
Workout of Saturday, January 28, 2012
2012 CCF Summer Team Beach Throwdown!
You can come by for a regular workout and we will help you find a few team mates :) Teams of 4 will be made up of 2 female and 2 male ninjas. The TD will take between 60 and 90 minutes:
Event A) In teams of 4, perform: [Time cap: 15 minutes]
- Run 400m (all have to run)
- 200 Sit Ups with medballs (feet touching)
- Medball carry 400m (two balls)
- 100 Burpees over team partners
- Run 400m (all have to run)
Event B) The "Chain Toss":
- All 4 team members have to form a chain in any order.
- One team member holds a medicine ball (3kg) behind the tossing line.
- Each team member has one toss in the "chain toss", provided that they catch the ball.
- Team member A is tossing the ball to B, B to C, C to D and D to A (who has to run past all team members to make the catch).
- The goal is to cover the most distance with all 4 tosses. The score is the distance between the tossing line and the last team member that CAUGHT the ball.
- Each team member has a maximum of 5 seconds between catching and tossing the ball.
- Each team has a total of 3 attempts in the Chain Toss.
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Workout
Monday, 23 January 2012 10:56
Competitions and booking system
The updates for this week:
- This Saturday, January 28, we are having the CCF Summer Beach Throwdown, a beach competition for teams of 4 (2 female and 2 male ninjas per team). Try to get a team together and meet us at 8am at Camps Bay Beach in front of the Grand / Sand Bar. If you cannot get a team together, we will team up all ninjas without teams so that everyone will be able to participate and get a great workout in.
- We still need Volunteers for Fittest in Cape Town on February 11: You get free meals, a shirt and to hang out with some of the coolest people on the planet. Plus, as a judge, you will get to boss people around all day long. The event will take place in one of the most amazing settings you can think of and you can almost not afford not no be a part of this. Make sure to sign up as a volunteer ASAP, so we can print you your personal event shirt.
- 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! Remember: whenever there is a bigger demand for a certain time slot, we will increase the number of classes we are offering.
- Check out the Cape CrossFit channel on Youtube with loads of motivational and educational playlists!
- 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 even more limited, so make sure to check out now if this one is for you.
Published in
Articles
Saturday, 21 January 2012 00:00
Workout of Saturday, January 21, 2012
"Squatting Animal Relay": In teams of 4-5, complete 40m of each style, (each athlete will do 2-3 stations):
- Bear Crawl
- Crab Walk
- Iguana (Spiderman)
- Human
- Cheetah
- Frog
- Rolling Chimpanzee
- Reverse Human
- Flamingo
- Flying Squirrel
At the start, at the the end and in between each round the entire Team must perform 10 Team Squats!
Bonus Round: Tabata Burning Man Burpees
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Workout
Monday, 16 January 2012 07:34
Upcoming competitions
The updates for this week:
- This past week end, we hosted a CrossFit Level 1 trainer Course. The Course was a great succes and many CCF ninjas became CrossFit Level 1 trainers. Thanks to Karl and Jami for coming from overseas and sharing their knowedge. Well done!.
- This week on Monday, January 16 (today), our "Got abs?", "I am Cape CrossFit" and "Paleo & Mobility" challenges start. What an amazing way to start a new training year. Make sure you sign up and pay your sign up fee until Monday, January 16. Due to the challenge, Fundamentals and Advanced class will merge and do the challenge workout.
- We still need Volunteers for Fittest in Cape Town: You get free meals, a shirt and to hang out with some of the coolest people on the planet. Plus, as a judge, you will get to boss people around all day long. The event will take place in one of the most amazing settings you can think of and you can almost not afford not no be a part of this. Make sure to sign up as a volunteer ASAP, so we can print you your personal event shirt.
- Core teams, get ready to participate in the next Throwdown: On Saturday, Jan 28, it is time for the Summer Throwdown, a team competition with 2 women and 2 men per team. Get your team and sign up (white board) asap. No charge :)
- 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 even more limited, so make sure to check out now if this one is for you.
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Articles
Saturday, 14 January 2012 00:02
Workout of Saturday, January 14, 2012
Beach workout at 8am Camps Bay Beach.
"The Dreadful Relay":
In teams of 4, in 20 minutes as often as you can relay run the beach side to side. Five burpees at every transaction (hand off of the baton).
Rest 3 minutes, then
AMRAP 3 minutes Team Caterpillar push ups.
Rest 3 minutes, then
AMRAP 3 minutes Team Sit ups.
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Workout
Monday, 23 January 2012 00:00
Workout of Monday, January 23, 2012
For quality 3 Rounds of: [GWOD]
- 5 Skin-the-Cats
- 10 Bridge ups
- 15 Dips
then
For time 5 Rounds of:
- 5 Pull ups
- 10 Push ups
- 15 V-ups
(10 minute time cap)
then
Flexibility: [GWOD]
- Hold Pike Stretch for 2 minutes
- Hole Bridge Up for 1 minute
- Hold Pancake Split for 2 minutes
- Hold German Hang (bottom of Skin the Cat ) for 1 minute
- Hold Middle Split for 2 minutes
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Workout
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