Currently, we offer group coaching at the following times:
| Monday - Friday | Saturday | |
|---|---|---|
| 6:30 - 7:00 | Sunrise Class | |
| 7:00 - 8:00 | Group Class | |
| 9:00 - 10:00 | Group Class |
|
| 17:30 - 18:30 | Group Class | |
| 18:30 - 19:30 | Group Class |
Weightlifting clinic at CCF with Dutch on July 10th
On Saturday, July 10th, Dutch Lowy will be holding a weightlifting clinic at Cape CrossFit. Dutch is in South Africa only for a couple of weeks and this is an amazing opportunity to learn from him! This means that there will be no workout at 9am. Instead, the clinic will start at 9am and take about 3 to 4 hours. This event is open to everyone and all levels are welcome. Here is an overview of the details:
What: Weightlifting clinic with Dutch Lowy.
When & where: Saturday, July 10th, 9am (for about 3 to 4 hours) at Cape CrossFit, 2 Roodehek St, Gardens.
For: All Levels welcome.
Fee: R395/participant. Membership discounts apply.
Signup: Sign up in person at Cape CrossFit, call 079-368.4211 or send an email to This e-mail address is being protected from spambots. You need JavaScript enabled to view it .
The CHALLENGE: How Many Points can you get AND how much can you IMPROVE in 8 weeks?
Qualification: Monday, July 12th.
Finals: Monday, September 6th.
Entry fee: R100.
Prizes: 1st, 2nd and 3rd prize for biggest improvement and for fastest times.
The workout:
This workout consists of 3 rounds that are each 5 minutes long: In these 5 minutes you move from station to station and spend a minute on each. After this 5 minute round, a one-minute break is allowed before repeating. The stations are:
- Wall-ball: 9/6kg ball. (Reps)
- Sumo deadlift high-pull: 34/24kg (Reps)
- Box Jump: 50/40cm box (Reps)
- Push-press: 34/24kg (Reps)
- Row: Calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
On June 7th, join us for an evening at Cape CrossFit and take part in celebrating the success of our students! Cheer them on and see how much they have been improving over the last 8 weeks. Then, enjoy the ensuing “after party”, including paleo potluck and CrossFit moviebits. A great opportunity to meet other students and have a nice start into the evening. Here is the programme of the night:
- 5.30pm Finals of the “Fran” challenge. Our students will attempt to complete the “Fran” workout quicker than they did 8 weeks prior, on April, 12th. “Fran” consists of 21-15-9 Thrusters and Pull Ups. This will take to about 6.30pm. Spectators are welcome.
- 7pm Award ceremony for the “Fran” challenge. Students with the best improvements over 8 weeks and the quickest times overall will receive cash prizes.
- 7.30pm “Afterparty: paleo potluck & CrossFit movie bits”: After (watching) all the hard work, it's time to relax and enjoy the evening. Bringing friends and paleo goodies along is welcome, but not necessary, as we will be serving some of our new “paleo snacks” - and show footage from the 2009 CrossFit Games. Until about 9pm.
If you think you might enjoy hanging out with your friends and watching other people work out hard while you are chowing on some great food, this is the place to be. Please RSVP by June 7th, 3pm.
The CHALLENGE: How FAST are you AND how much can you IMPROVE in 8 weeks?
The workout: Fran (21-15-9 Thrusters, Pull ups).
Qualification: Monday, April 12th.
Finals: Monday, June 7th.
Entry fee: R60.
Prizes: 1st, 2nd and 3rd prize for biggest improvement and for fastest times.
Men's categories:
- Beginner: 29kg thrusters, 2x jumping pull ups
- Advanced: 43kg thrusters, unassisted pull ups
Women's categories:
- Beginner: 5kg thrusters, 2x jumping pull ups
- Intermediate: 15kg thrusters, 2x jumping pull ups
- Advanced: 29kg thrusters, unassisted pull ups
How the Challenge works:
- Get registered – get your name on the list and pay the R60 entry (all of it goes back in the “pot” for prize money).
- Set your baseline – Monday, April 12nd is the prelims. Set your baseline “Fran” time. This will be the time off of which we will calculate your improvement.
- Train – CrossFit for 8 weeks with the intention of improving your “Fran” time.
- Show up for the finals – Monday, June 7th. Go for YOUR best “Fran” time!
PRIZES will be awarded for:
- Most improvement: 1st, 2nd and 3rd place in women’s and men’s divisions.
- Fastest times: 1st, 2nd and 3rd place in women’s and men’s advanced divisions.
Rules:
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You must choose the category you are going to compete in and STAY in that category for the finals.
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Rankings for TIME:
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There will be one master list ranking participants based on time.
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Your TIME rank will be based on your performance within your category.
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Categories will be listed in the order Advanced, Intermediate, Beginner. This means that all Advanced category finishers will be ranked above all the Intermediate category finishers, who will be ranked above all Beginner category finishers.
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For example, if you compete in the intermediate category, the best ranking you can have is one below the lowest in the advanced category. So if there are 6 people in the advanced category, your ranking, if you are the fastest intermediate, is #7.
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Rankings for IMPROVEMENT:
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There will be one master list ranking participants on percentage improvement.
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This list is NOT categorized. Your category has no bearing on where you finish on this list.
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For example, if you compete in the intermediate category, and you have the highest percentage of overall improvement, you would be ranked #1.
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