WOD & News

  • A. Big Dawg Complex:
    E90s x7 to Heavy:
    Big Dawg Complex
    - 1 Power Snatch + 1 Snatch Balance + 1 Sotts Press
  • B. Chainsaw:
    2 Rounds For Time:
    - 20 Dumbell Snatches (22.5/15kg)
    - 100 Double Unders
    (Cap: 7min)
  • After Party: Hand Stand Push Ups:
    50 Hand Stand Push Ups for Time/Quality
  • A. Big Dawgs Complex:
    E90s x7 to Heavy:
    Big Dawg Complex
    - 1 Power Snatch + 1 Snatch Balance + 1 Sotts Press
  • B. Chainsaw:
    2 Rounds For Time:
    - 20 Dumbbell Snatches (32/20kg)
    - 100 Double Unders
    (cap: 7min)
  • After Party: Hand Stand Push Ups:
    50 Hand Stand Push Ups for Time/Quality
Today's volume is pretty low - we are gearing up for Friday.
  • A. CCF Big Dawgs Complex:
    E90s x7 to Heavy:
    - 1 Power Snatch
    - 1 Snatch Balance
    - 1 Sotts Press
  • B. "Chainsaw":
    2 Rounds For Time:
    - 20 DB Snatches, (32/20kg)
    - 100 Double Unders
    [CAP: 7min]
  • C. Hand Stand Push Ups:
    For Time:
    - 50 Hand Stand Push Ups
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Banded Shoulder Distraction, 2min per side.
    3. 3 Rounds For Quality with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Horizontal Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder OH-Pos.
    *CrossOver Symmetry Activation protocol works great here.

See All Previous Workouts
Sign up for the CrossFit Games Open 2018 - be part of one of the biggest teams in Africa!

The CrossFit Games Open starts next week - join Team CCF now! In 2018 we are aiming to have the BIGGEST TEAM in Africa - be part of it by registering NOW! We are super excited to once again line up for 5 epic Friday Night Lights sessions where our entire community comes together to throw down in wha ...

read more
Rowing & Bar Muscle Up Clinics - THIS Saturday the 17th of February!

The Open is coming! As usual this is a very exciting time of the year for us CrossFitters, we are about to enter 5 weeks of a test we know little about. What we do know however is that a bigger engine, better skill level, and focus on the little details can definitely get us further in the WOD's tha ...

read more
The interest to join Cape CrossFit is bigger than ever, book our FREE Intro Sessions this week and become the best version of you in 2018!

CCF Intro Week 2018! We've been drowning in the requests to get started with us this first week of the year so we've assembled all our manpower to be able to give as many as possible a chance to test us out this coming week. We will run our Free Intro Consultation Sessions all of next week to get yo ...

read more
New Schedule for CCF v2018 - welcome to Cape CrossFit HQ!

We are super excited to announce the growing offering at CCF - and the creation of Cape CrossFit HQ! As you may know we are merging our two town boxes on the 15th of January, and obviously with such a massive membership base (approx 400 total members) we'll need a scheduling that helps accommodating ...

read more
2018 is here, skip the Resolutions and set GOALS!

As 2017 is coming to an end, and we are all focused on making 2018 "our best year yet" let me give you my way of reaching that and step number one is actually to skip your new years resolution. Why? Well different surveys show different results, but they all come down to a similar conclusion: less t ...

read more
CCF v2018 - FAQ around the merge between CCF Gardens & CCF Foreshore

In January 2018 we are opening the biggest, baddest Cape CrossFit Box Cape Town has ever seen! Due to recent development we have decided to make a move with the aim to create the absolute best training environment ever seen in Cape Town. Our goal is simple: build the best CrossFit Box in the world. ...

read more
CCF Missions - part of the #CCFWholeLifeChallenge

Use your Fitness and Discover Cape Town's adventures with Cape CrossFit! As part of our "CCF Whole Life Challenge- Spring into Summer Edition" we have added a feature we call the "CCF Missions" where the participants can earn points for the challenge by simply completing certain adventures around Ca ...

read more

What is the Whole30?

10 September 2017
What is the Whole30?

Tomorrow we start our "CCF Spring into Summer Nutrition Challenge" and our recommended way of eating for the coming 10 weeks is to follow the WHOLE30-prescription, simply because we know that this is a highly result giving way of eating AND can be turned into a lifelong Nutritional Lifestyle! On top ...

read more
CCF Spring into Summer - PERFORMANCE Challenge

CrossFit is all about measurable, repeatable data - and that's exactly what this challenge is all about too! Our CCF WOD's are sometimes really tough, and in the middle of a painful one we might once in a while ask ourselves "why am I doing this..?". Usually those thoughts disappears quickly when al ...

read more
CCF Spring into Summer 2017 - NUTRITION Challenge

From Brad who won our last Nutrition Challenge: 'Patience, perseverance, focus. The results in the end speak for themselves but you have to remain focused on the goal and maintain it, eventually it becomes so simple its just another part of your daily life. Also meal prep and timing of meals is real ...

read more