WOD & News

  • A) Fitness Hammer:
    5 Rounds for Time:
    - 5 Power Cleans
    - 10 Front Squats
    - 5 Shoulder to Overhead (43/29kg)
    - 15 Pull Ups
    * rest 90sec between rounds

    (Cap: 22min)
  • After Party: Weighted Plank:
    3 x 60sec Max Weighted Plank + 15 V-ups
  • A) Hammer:
    5 Rounds for Time:
    - 5 Power Cleans
    - 10 Front Squats
    - 5 Shoulder to Overhead (61/43kg)
    - 20 Pull Ups
    * rest 90sec between rounds

    (Cap: 22min)
  • After Party: Weighted Plank:
    3 x 60sec Max Weighted Plank + 15 V-ups
  • A. Power Snatch:
    EMOM10:
    1 Rep @ 85-90% of last week Friday's Heavy Single Snatch.
  • B. Clean & Jerk Complex:
    E90s x10 - Build to Heavy:
    - 1 Power Clean
    - 1 Hang Squat Clean
    - 1 Split Jerk
  • C. Hammer:
    5 Rounds for Total Working Time, (61/43kg):
    - 5 Power Clean
    - 10 Front Squat
    - 5 Shoulder to Over Head
    - 20 Pull Ups
    *REST 90s between rounds.
  • Add-On. Light Jog:
    30min light jog and mobility to reset the body. Recommendation is to do this in the am, +3 hours before the Main Session.
  • CCF Pre-WOD. Mobility:
    1. Foam Roll T-spine and Lats with band for Shoulder Distraction, 2-3min.
    2. Super Hip Mobility, 2min per side.
    3. Pigeon on Steroids, 2min per side.
    4. 3 Rounds for Quality, with thin band:
    - 10 Horizontal Band Pull Aparts
    - 10 Vertical Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder pos
    *CrossOver Symmetry Activation protocol works great here.

See All Previous Workouts
Supplements: Part 1 - Protein Powder

Should I be taking BCAA’S? How about Creatine? Will Glutamine help my DOMS? This is a series Coach Tash has written about different supplements, when and IF they are needed, and how to use them for your benefit. As you may know Nutrition is actually the very base of our Fitness Pyramid - and as such ...

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CCF Skill Saturday's - 4 weeks to check your current athletic capacity!

Join our Open Gym between 10.00-12.00 every Saturday for the month of July and Coach Chris & Coach Justin will be there helping you tick off your skills! As you probably know by now we are huge fans of tracking our performance and categorising what's needed for each level of our programs, and in ...

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CCF Winter Throwdown 2017 - 3 Boxes, 1 Community!

First of all, thank you! To be honest we never thought that almost 100 of you would plan to spend an entire Saturday morning with us just to do a friendly throw down like this, but you did! When Coach Chris suggested the idea to the coaching team he said "if we can get more than 10 teams that would ...

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The evidence in favor of exercise during pregnancy is so strong that the American College of Obstetricians and Gynecologists (ACOG) encourages pregnant women to do moderate exercise for 30 minutes or more every single day. Studies have even shown that very physically active women can benefit from co ...

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CCF Competition - we are now offering more classes for Competitive CCF Athletes!

So you have decided to become a Competitive CrossFit Athlete? Why not join one of the most result producing programs out there to reach your goals? The CCF Competition program has grown from the successful history of Cape CrossFit Teams at various competitions, both locally and internationally, and ...

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CrossFit is actually quite simple... (Part 4).

But what if I'm a well experienced CrossFitter who want to improve but don't have the TIME to train like a competitor..? This may seem like a plug, but the intention of this final piece of this series is to show you how a 1-hour-a-day-approach with a high intensity program like the "CCF Performance" ...

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CROSSFIT IS ACTUALLY QUITE SIMPLE… (PART 3 - Sport).

So you do want to be a competitive CrossFitter? Well, let me start by saying that nothing is impossible - if you work hard enough for it. Secondly, let's also realise that it also takes time to get to the highest level in anything. 10.000 hours to master your craft and Rome wasn't built in a day you ...

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Join the Original CrossFit in Cape Town before the end of June 2017 and avoid our fee increase for 12 months!

Cape CrossFit has been around since 2009 and the average member in our 3 boxes across Cape town has been with us for between 2-3 years - even though we don't do long term memberships! We like that loyalty and always want our members to feel that we appreciate their long term commitment towards their ...

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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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