WOD & News

  • A) Fitness "AMANDA":
    For Time, 9 - 7 - 5:
    - Over Head Squats (52/34kg)
    - Burpee Pull Ups
  • After Party. Team Tabata Push Ups:
    In teams of 2-3, hit 8 Rounds of 20s on/10s off for Max Reps.
    *The trick? The Push Ups has to be in synchro..
  • A) Amanda:
    For Time, 9 - 7 - 5:
    - Squat Snatch (61/43kg)
    - Ring Muscle Ups
The goal with today's snatch complex is NO misses, we don't get better by missing heavy loads, we get better by hitting the right ones..
  • A. Snatch Complex:
    E90s x10 to Max, 3-Position Snatch:
    - 1 High Hang (Hip)
    - 1 Hang (Knee)
    - 1 Full (Floor)
    *All Snatches are FULL "Squat Snatches".
  • A. Amanda:
    9-7-5 For time

    - Muscle-ups
    - Snatches

    Rx: 61kg/43kg
  • CCF Pre-WOD. Mobility & Activation:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on Steroids, 2min per side.
    3. Door Jam Pec Stretch, 90s per side.
    4. 3 Rounds For Quality with thin band*:
    - 10 Vertical Band Pull Aparts
    - 10 Horizontal Band Pull Aparts
    - 10 Banded Over Head Squats
    *CrossOver Symmetry works great here.

See All Previous Workouts
Support the CCF Wolfpack - we are sending our arguably strongest group of athletes ever to Regionals 2018!

2 Individual Athletes & 1 Team - we are so proud! If you would have asked us before this season started what our goals were for the season we couldn't even have dreamed of our entire Team CCF performing as well as they did this year in the Open..Don't get us wrong, we knew that the athletes had ...

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The Challenge that sets you up for Life! And when we say Life, we mean it sets you up to LIVE your best life. In today's modern society we are often faced with decision that aren't necessarily productive to our health, both physically and mentally, so what the CCF Lifestyle Challenge is meant to do ...

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The CCF Lifestyle PERFORMANCE Challenge - 6 weeks to boost your results!

How much can you improve in 6 weeks? Well if we look at the participants from our previous Challenge their average improvement was 15% for RX athletes and a whopping 27% for Modified athletes - with the winners improving as much as up to 100% from their original scores! Now the cool thing about thes ...

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The CCF Lifestyle SIMPLE EATING Challenge - find YOUR way of healthy eating!

Nutrition is the FOUNDATION. There's a reason why Coach Glassman started his Fitness Description with "Eat meat and vegetables, nuts and seed, little starch and no sugar." and there's also a reason to why he chose to put NUTRITION as the very base of the Fitness Pyramid.You've heard it before but in ...

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Enter the "CCF Lifestyle"-challenges to find your fittest you!

Join our 6 week challenges, designed to build a lifestyle to last forever! Wouldn't you want to jump out of bed filled with energy in the morning? Wouldn't you want to be able to hike the mountains around you on a weekly basis, play with your kids on the beach for hours, or simply become that FIT hu ...

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The winners from our last CCF Challenges! (Better late than never) :)

Better late than never.. :) The last CCF Challenges took place September - November 2017 (Click HERE for info), but due to overload in our admin departments with our restructure of Cape CrossFit HQ etc etc it took us a while to get to the task of finding the winners. We apologise for the delays, but ...

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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 ...

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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 ...

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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 ...

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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 ...

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