WOD & News

  • A) "CF Hope":
    3 rounds, 1min AMRAP:
    - Burpees
    - Power Snatch (34/24kg)
    - Box Jumps (60/50cm)
    - Thrusters (34/24kg)
    - CTB Pull Ups
    - Rest

  • After Party: Jack Knives and Hollow Rocks:
    Accumulate 50 Jack Knives or Hollow Rocks
  • A) "CF Hope":
    3 rounds, 1min AMRAP:
    - Burpees
    - Power Snatch (34/24kg)
    - Box Jumps (60/50cm)
    - Thrusters (34/24kg)
    - CTB Pull Ups
    - Rest

  • After Party: Jack Knives and Hollow Rocks:
    Accumulate 50 Jack Knives or Hollow Rocks

See All Previous Workouts
Hey there mama...

Hey there mama...

19 May 2017

This has been said before by people more eloquent and knowledgable about this topic than I, but I feel I needed to put my thoughts to paper and put it out there so we can set a precedent within our South African fitness community. CrossFitter or not. Since getting knocked up, I spent all of my free ...

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Details for the CCF Wolfpack Fun(d)Raiser this Saturday the 13th of May!

The Wolfpack is heading to Madrid for the CrossFit Games Regionals and they need your help to get there! Just like last year we are already overwhelmed with all the help and support the team has received. Travel and accommodation is always expensive for us, but with the support of the bigger CrossFi ...

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CrossFit is actually quite simple… (Part 2).

Ok, so building a base is cool - but what if I want to actually become good at the sport of CrossFit? Well, without sounding too boring: the honest and boring answer is that you need to build an broader base.. I have had the honour of working with many "high level" athletes over the course of my coa ...

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CrossFit is actually quite simple… (Part 1).

But to make it simple, we must first figure out your "CrossFit WHY"! We hear this a lot these days, "you need to know your why", and that is definitely true for your CrossFit Journey as well. Way too many of us stress about too many things in life, and I hope that this series of short articles will ...

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We are super proud to announce that our CCF FitCamp is only growing in popularity and now becoming a fixed membership option at CCF!

Scared of weightlifting? Don't want to do "advanced gymnastics movements like pull ups etc"? "CrossFit looks TOO hardcore for me"?Then maybe the CCF FitCamp is exactly the right way for you to become the fittest version of you! CCF FitCamp - now a "regular membership" at Cape CrossFit! We have been ...

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And finally, the winners of all 3 of our CCF Whole Life Challenges!

We apologise for the delay, but for the winners it was well worth the wait! We started the 6 weeks challenges in the very end of January, knowing that most of the participants would be focusing on the Open. Why? Because we then knew that the results we would get, would be a true reflection of if our ...

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CCF Skill Levels Testing is back!

And this time around we are introducing a new and improved CCF Evolution Skills Charts for 2017! "CrossFitters at every level are on the same path - moving from functional competence to functional dominance." - Coach Glassman. We have always been fans of tracking our progress as a community, and as ...

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CCF Whole Life Nutrition Challenge - Good food on a budget.

Good food on a budget. When it’s cheaper to grab fast food than to prepare a meal at home, its no wonder that many people tend to put their nutrition on the back burner due to cost. As much as we advocate that good quality food should be a financial priority as being tired, overweight and unhealthy ...

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CCF Whole30 Nutrition Challenge Guidelines

What is the Whole 30? This time around we are not only running the CCF Nutrition Challenge as a separate part, but we are also incorporating it with the CCF Whole Life Challenge - by eating Whole30 you can get A LOT of points. One each day that you are 100% compliant with the below guidelines (no "l ...

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Want to test out Functional Fitness but not quite "ready" for CrossFit? The CCF FitCamp is for you!

We are now are offering a "lighter" version of our training that ANYONE can do! Now don't get us wrong here, we truly believe that CrossFit is for anyone but we also understand that it may not be exactly what you are looking for (at least not in the beginning). That's why we are now introducing a ve ...

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