WOD & News

  • A. "The Right to be Fit":
    With a Partner For Time:
    - 800m Team Run
    - 70 Russian Kettle Bell Swings (24/16kg)
    - 60m Synchro Walking Lunges, 50 Box Step Ups - (24/16kg)
    - 60m Synchro Bear Crawl
    - 70 Russian Kettle Bell Swings
    - 800m Run
    *KB-Movements are shared anyhow

    CAP: finish before we close (count on 25-35min or so)
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 21:
    30 Twisting Toes To Bar
    *feet touch outside of Left hand then Right hand = 2 reps
  • A. "The Right to be Fit":
    With a Partner For Time:
    - 800m Team Run
    - 70 Russian Kettle Bell Swings (32/24kg)
    - 60m Synchro Walking Lunges, 50 Box Step Ups - (24/16kg)
    - 60m Synchro Bear Crawl
    - 70 Russian Kettle Bell Swings
    - 800m Run
    *KB-Movements are shared anyhow
    CAP: finish before we close (count on 25-35min or so)
  • After Party: 30 Days of 30 Rotational Midline Reps: Day 21:
    30 Twisting Toes To Bar
    *feet touch outside of Left hand then Right hand = 2 reps
  • A. "The Right to be Fit":
    With a Partner For Time:
    - 800m Team Run
    - 70 Russian Kettle Bell Swings (32/24kg)
    - 60m Synchro Walking Lunges, 50 Box Step Ups - (24/16kg)
    - 60m Synchro Bear Crawl
    - 70 Russian Kettle Bell Swings
    - 800m Run
    *KB-Movements are shared anyhow
    CAP: finish before we close (count on 25-35min or so)
  • After Party: 30 Days of 30 Rotational Midline Reps: Day 21:
    30 Twisting Toes To Bar
    *feet touch outside of Left hand then Right hand = 2 reps

See All Previous Workouts
The 8 Week "CCF Own Your LifeStyle" comes to a close next week!

Can you believe it has already been 8 weeks since you started your journey to owning your lifestyle? We've pushed you through a bunch of gruelling workouts over these +2 months, worked with weekly habits, recipes, and more. All to enable you to take control of your nutrition. According to the member ...

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Join Team CCF in the Open, win some CCF swag, glory & do some good while you're at it!

This year the Open will be slightly different - Join our CCF Open Super Saturdays! Friday Night Lights has been serving us well but for this year we are, based on feedback from our members, focusing on getting our big CCF Community together on Saturday mornings instead. The idea is that instead of " ...

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Competing at FiCT? Welcome to Cape CrossFit for your pre-comp prep!

Travelling CrossFitters needs a place to train, and at CCF you got one. We've been fortunate enough to get to travel the world while competing at Regionals, Games and various competitions and often been welcomed with open arms at other CrossFit Affiliates to do our last preparations before a competi ...

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Join the CCF 8 Weeks to Improve Your Performance - become fitter and win cash, like our winners from last challenge (in here too)!

3 Different Tests - in the end ONE fitter version of you. We claim that he or she is the fittest that has the biggest capacity in all domains of fitness, so you when we want to see how much you can improve over an 8 week period, you know that you will be tested in strength, stamina, endurance, flexi ...

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Early Bird entries for the "CCF Own Your Lifestyle" - 8 Week Nutrition Challenge, stand a chance to win 12 months of FREE Training at Cape CrossFit!

We are so excited about our first Nutrition Challenge of 2019 that we are now opening up entries this week already - we recommend you to enter as soon as possible as the earlier you enter, the more time you'll have to improve until the final measurements that will take place on the week of the 18-24 ...

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3 Boxes - more than 100 CrossFit Classes per week to chose from!

We're very excited to get back to a full normal schedule from Monday the 14th of January - and to add to the excitement we are even adding some more classes and Open Gym time due to popular demand! CCF GARDENS - Schedule from January 2019 Our flagship box now offers more than 50 classes per week and ...

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CCF Kids & Teens Program is growing - NEW "Weightlifting & Skills"-classes for Teens!

The Cape CrossFit Kids program has grown massively in 2018, and in 2019 Coach Sasha is looking forward to making more kids than ever before become fitter & healthier through the most efficient "physical education" program out there! We run two different program at CCF, depending on the kids age ...

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Join the CCF 8 Week Challenge and change your life, for ever!

Want a new Lifestyle? Our last CCF Nutrition Challenge was the most successful one we have ever run in our 9 years of operating Cape CrossFit.We had more than 50 members take part in the challenge, 17 of them lost more than 5kg, and 4 of them even more than 10kg in just 8 weeks!*Basically all of the ...

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"Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success. " Pablo Picasso Whilst we at Cape CrossFit have always encouraged goal setting (you have Goal Setting Sessions that are actually ...

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Make 2019 your Fittest year yet - let the most experienced coaching team in Cape Town guide you!

Join us for as little as 3 months and let us change the rest of your life - all NEW members in January 2019 gets a month of FREE Nutrition Online Coaching! Did you know that as few as 8% of people who make New Years resolutions keep them..? We don't believe in the good old: "in 2019 I'm gonna stop [ ...

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