WOD & News

  • A. Technique Thursday:
    Forward & Backward Rolls
  • B. âHow many?â:
    In Teams of 3-4:
    - 400 Calorie Assault Bike while one partner holds Double Front Rack KB (24/16kg)
    *EVERY SWOP = 5 Air Squats for all athletes except the NEW athlete on bike
    [CAP: 25min]
  • After Party: 30 days of 30 Gymnastic Reps - Day 24:
    3x30s L-Sit - make it harder than last week
  • A. Technique Thursday:
    Forward & Backward Rolls
  • B. âHow many?":
    In Teams of 3-4:
    - 400 Calorie Assault Bike while one partner holds Double Front Rack KB (32/24kg)
    *EVERY swop = 5 Air Squats for all athletes except for NEW athlete on bike
    [CAP: 25min]
  • After Party: 30 day of 30 Gymnastic Reps - Day 24:
    3x30s L-Sit - make it harder than last week
  • A. Technique Thursday:
    Forward & Backward Rolls
  • B. âHow many?":
    In Teams of 3-4:
    - 400 Calorie Assault Bike while one partner holds Double Front Rack KB (32/24kg)
    *EVERY swop = 5 Air Squats for all athletes except for NEW athlete on bike
    [CAP: 25min]
  • After Party: 30 day of 30 Gymnastic Reps - Day 24:
    3x30s L-Sit - make it harder than last week

See All Previous Workouts

The end to a long season for most. The first out of hopefully many competitions for some. And a stepping stone towards bigger adventures for a lucky few! First of all, if you haven't been sleeping under a rock the past few days, you are probably already aware that we currently have the Fittest Woman ...

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Hi Ninjas, Just a quick update on what is going on this week. You may have heard the buzz the last couple of weeks where a bunch of our brave athletes have been trying their hardest to prepare them selves for weird movements like Burpee Muscle Ups and even more insane workouts for a full weekend of ...

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The Fittest in Cape Town competition took place this past weekend in what must surely be one of the most picturesque venues for an elite CrossFit event in the world – Camps Bay High School. With Table Mountain at its back and over-looking the beautiful Camps Bay coast line below, the event had no op ...

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Being a competitive athlete is no joke. The following is not directed towards all the awesome members in all the boxes all across the world who are using CrossFit as it is, in my opinion, suppose to be used: as a FUN way of staying healthy and fit, and doing so while getting to be in touch with your ...

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Easy answer: exactly what you would eat on a normal day, in bigger quantities. A turkey the size of your self should be just enough protein for a day of competition. But ok, I know from first hand experience how hard it can be to fuel your self during a long weekend of high intensity competitions. I ...

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On Saturday, July 14, we hosted the Cape CrossFit Games, an individual CrossFit competition with (modified) events from the actual CrossFit Games. The event was free of charge and took place from 9am to noon. In addition, we streamed the actual CrossFit Games live in the gym, following Rika and all ...

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Cape CrossFit Games

14 July 2012

The Cape CrossFit Games will take place between 9am and noon. Whoever would just like to get a workout in can do so as usual roughly between 9 and 10am: You will be participating the the first two events of the CCF Games. Everyone that competes in the entire Games will get a free T-shirt (Regionals ...

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Join us this Saturday the 2nd of April to test your Skill Levels! With the Open done and dusted we now give you a great opportunity to check your current skill level and capacity in all areas needed in CrossFit (and in life), which will also give you a great chance of identifying weak areas to work ...

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