WOD & News

Another fully packed CCF Super Saturday to help you earn your rest tomorrow! Today's program: - CCF Barbell (Program in CCF Performance) - Class (program below) - CCF Skill Saturday: ROPE CLIMB TECHNIQUE!
  • A. The 440:
    With a Partner, 20-18-16.... 6-4-2 reps For Time of:
    - Toes To Bar
    - Dumbbell Snatches (22.5/15kg)
    - Wall Balls
    - Ski
    - Bike
    - Row Erg Cals
Another fully packed CCF Super Saturday to help you earn your rest tomorrow! Today's program: - CCF Barbell (Program below) - Class (program in CCF Fitness) - CCF Skill Saturday: ROPE CLIMB TECHNIQUE!
  • A. CCF Official Clean & Jerk Warm Up:
    3 sets to "Heavy":
    - CCF Official Clean & Jerk Warm Up
  • B. Clean and Front Squat:
    Build to Heavy:
    - 1 High Hang Squat Clean
    - 2 Front Squat
    - 1 Jerk
  • C. Clean Pull Complex:
    5 sets @ 100-110% of 1RM Clean (from riser):
    - 1 Clean Lift Off
    - 1 Clean Pause Pull
    - 1 Hang Clean Pull
A-C coached in our CCF Barbell Club as usual. If you feel that rope climb technique needs some attention, then the CCF Skill Saturday is for you!
  • A. CCF Official Clean & Jerk Warm Up:
    3 sets to "Heavy":
    - CCF Official Clean & Jerk Warm Up
  • B. Clean and Front Squat:
    Build to Heavy:
    - 1 High Hang Squat Clean
    - 2 Front Squat
    - 1 Jerk
  • C. Clean Pull Complex:
    5 sets @ 100-110% of 1RM Clean (from riser):
    - 1 Clean Lift Off
    - 1 Clean Pause Pull
    - 1 Hang Clean Pull
  • D. "The 440":
    With a Partner, 20-18-16.... 6-4-2 reps For Time of:
    - Toes to Bar
    - Dumbbell Snatches (22.5/15kg)
    - Wall Balls
    - Ski
    - Bike
    - Row Erg Cals

See All Previous Workouts

The Open at Cape CrossFit

25 February 2014

Hey ninjas,It is finally that time of the year when the entire worldwide CrossFit community comes together and competes with and against each other - the CrossFit Games Open 2014 is here! WHEN ARE WE DOING THE OPEN WOD's? The last couple of years we have had a great time doing the Open WOD's on Satu ...

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Lately, a lot of new CrossFit competitions have come up and while signing up and competing as an Individual can be as easy as a mouse click, teaming up for a CrossFit competition can be a tough one. Here are some tips in general and specifically with the upcoming Fittest in Cape Town 2014 in mind: I ...

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An insight to our programming at CCF. adobe editing software I have been Head Coach at Cape CrossFit for a while now, and responsible for all the programming since the beginning of 2013. I could not be happier with how our brilliant coaches manage to transfer my sometimes fairly complex thoughts on ...

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When most most ninjas come across this question there's always that immediate thought that pops up and we think THAT'S WHY I LOVE CROSSFIT! I was just the same, but... [5 minutes later] I ended up lost for words and thinking over the past five minutes my topic for this article has changed about thre ...

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I can sit here and tell you a thousand reasons why I love CrossFit and why I do it and why it’s so good for you, but that would be a read for days, so instead I am going to share the biggest impact It has made in my life. Through my teen years and up until I found CrossFit I always had an extremely ...

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"I’m tired of women thinking they are supposed to be weak. I don’t know who taught them this. I don’t know if it was their mothers, the media, and/or their friends. I don’t know how this started or who started it, but I do know that it needs to end. Whatever it was, whoever it was, it needs to be ki ...

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This is not a gym. We've all done it. Paid a gym membership and never showed up. Or done the hardest part and got through the doors, only to turn around once we've swiped for the points. Our intentions were good - to get fit, healthy, lose weight, get strong but "going to the gym" never really did a ...

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And we are adapting as well, here's a few changes to our program that will make you happy: CCF in Gardens adds a new room of 300sqm! Finally the final preparations have been made and we are ready to start using the new space in full! This means that we can run two big classes at once, we can have 25 ...

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Saving Private Ryan

11 June 2013

I first met Ryan in Las Vegas 2007... ...and anyone who ever been to Vegas knows that it's probably not one of the most healthy cities in the world, as a matter of fact it may very well be one of the most decadent ones out there. Ryan and I were both "professional" poker players back then, meaning w ...

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