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

I had a dream.. When the Fittest in Cape Town set up for 2015 was announced I quickly made a plan: I wanted The Honey Badgers to get a chance to defend their title and at the same time I wanted Cape CrossFit to have a "second team" that was competitive enough to fight for a spot on the podium AND I ...

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Contrary to what some Instagram feeds might portray - ripped hands are not cool. It is an avoidable and unnecessary rookie (unless you are Camille and busting our hundreds of pull ups) mistake which leaves our bars bloody, your hands sore and sets you back in your training. Here are some tips to loo ...

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There's actually such a thing as Post Open Blues where CrossFitters around the world feel a lack of purpose in their training after the last Open WOD since there is "nothing to push hard for anymore". I believe this to be utterly false. Where do we go from here? Now is the time to define new goals! ...

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Cape CrossFit has kicked off its CCF Mini Wolves Program and you can get your kids in for free for the entire month of February! CrossFit Kids has proven to not only be a great way for kids to have fun while becoming stronger, more coordinated and just better prepared for any physical challenges in ...

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Coach Mark during Fran, one of his PB's the last week. A couple of times a year our head coach runs a test week where we get to test our performance on major lifts and workouts off the back of a training cycle. In the last week I hit 8 new Personal Bests (PB’s) across lifting and workouts: 1 rep max ...

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What a weekend! If you look closely in this picture you'll find +30 family members from Cape CrossFit supporting their 6 coaches who were competing in the final event of the weekend - Cape Town representing for sure! The CCF Family. I'll get to the competition itself shortly, but I have to start wit ...

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So, we have been talking about it for quite a while and I am very excited to announce that we are finally starting our "Werewolf Extra Volume Program"! Time to unleash the beasts. Who should be following this program? Let me start with saying that not everyone should be following this program, corre ...

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Your new best friend.. What is the New Skill Chart? Well, easily explained it's a way of validating that all your hard training is really paying off. Benchmark workouts and Benchmark lifts are still great ways of seeing your improvement, but with the new skill levels you can also easily see how day ...

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Lately we have had more athletes than ever passing the required level to join our CCF Advanced Classes so I thought it would be a good time to explain the differences, and similarities for that matter, between the two programs. And, I also want to give you guys a little bit of info on what to expect ...

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CrossFit Games Africa Regionals 2014 from a CCF view! Actually don't really know where to start, but year after year I always find my self being completely empty and yet extremely motivated at the same time this the first day after "the big competition of the year". Year after year I also grow more ...

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