WOD & News

  • A. The Partner Cardio Triathlon:
    In teams of 2-3, for time:
    - 1000m Ski Erg
    - 2000m Row
    - 300 Double Unders
    *split anyhow but can only perform reps while partner hangs from bar
    [CAP: 22min]
  • B. GHD Situps:
    For Quality:
    - 50 GHD Sit Ups (broken in equally big sets)
  • After Party: 30 days of 3x3 mobility, day 23:
    3min of EACH:
    - Calf Stretch (90s per side)
    - Puppy Dog
    - Saddle
  • A. The Partner Cardio Triathlon:
    In teams of 2-3, for time:
    - 1000m Ski Erg
    - 2000m Row
    - 300 Double Unders
    *split anyhow but can only perform reps while partner hangs from bar
    [CAP: 22min]
  • After Party: 30 days of 3x3 mobility, day 23:
    3min of EACH:
    - Calf Stretch (90s per side)
    - Puppy Dog
    - Saddle
  • A. The Partner Cardio Triathlon:
    In teams of 2-3, for time:
    - 1000m Ski Erg
    - 2000m Row
    - 300 Double Unders
    *split anyhow but can only perform reps while partner hangs from bar
    [CAP: 22min]
  • After Party: 30 days of 3x3 mobility, day 23:
    3min of EACH:
    - Calf Stretch (90s per side)
    - Puppy Dog
    - Saddle

See All Previous Workouts

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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