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
CCF Whole Life Challenge - Spring into Summer 2017 edition starts Monday!

Want to become the Healthiest & Fittest YOU this summer? Of course you do, sign up for our epic "CCF Whole Life Challenge" and we can guarantee that you will be the best version of yourself in just 10 weeks! The CCF Whole Life Challenge is the biggest of 3 challenges where we also have a separat ...

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CCF Spring into Summer Whole Life Challenges starts next week - 10 weeks to a Healthier & Fitter you!

Want to get in the best shape of your life this summer? Join our CCF Whole Life Challenges and we'll make it happen. The CCF Whole Life Challenges is a concept that we've been running with great success for a while now - the aim is to turn our members into the Healthiest & Fittest possible versi ...

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CCF Spring Throwdown 2017 - and the winners are...

First of all thank you to all our members that threw down together yesterday! Once again the amount of CCF dawgs showing up for the 2nd of these quarterly throwdowns was nothing but incredible. We had around 100 CCF members working hard, laughing, (possibly some crying), cheering each other on and h ...

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Supplements Part Three: Fish Oil

This is a series Coach Tash has written about different supplements, when and IF they are needed, and how to use them for your benefit. As you may know Nutrition is actually the very base of our Fitness Pyramid - and as such a good plan for fuel and recovery can make or break your athletic career! W ...

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SUPPLEMENTS: PART 2 - CREATINE

This is a series Coach Tash has written about different supplements, when and IF they are needed, and how to use them for your benefit. As you may know Nutrition is actually the very base of our Fitness Pyramid - and as such a good plan for fuel and recovery can make or break your athletic career! W ...

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Supplements: Part 1 - Protein Powder

Should I be taking BCAA’S? How about Creatine? Will Glutamine help my DOMS? This is a series Coach Tash has written about different supplements, when and IF they are needed, and how to use them for your benefit. As you may know Nutrition is actually the very base of our Fitness Pyramid - and as such ...

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CCF Skill Saturday's - 4 weeks to check your current athletic capacity!

Join our Open Gym between 10.00-12.00 every Saturday for the month of July and Coach Chris & Coach Justin will be there helping you tick off your skills! As you probably know by now we are huge fans of tracking our performance and categorising what's needed for each level of our programs, and in ...

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CCF Winter Throwdown 2017 - 3 Boxes, 1 Community!

First of all, thank you! To be honest we never thought that almost 100 of you would plan to spend an entire Saturday morning with us just to do a friendly throw down like this, but you did! When Coach Chris suggested the idea to the coaching team he said "if we can get more than 10 teams that would ...

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The evidence in favor of exercise during pregnancy is so strong that the American College of Obstetricians and Gynecologists (ACOG) encourages pregnant women to do moderate exercise for 30 minutes or more every single day. Studies have even shown that very physically active women can benefit from co ...

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CCF Competition - we are now offering more classes for Competitive CCF Athletes!

So you have decided to become a Competitive CrossFit Athlete? Why not join one of the most result producing programs out there to reach your goals? The CCF Competition program has grown from the successful history of Cape CrossFit Teams at various competitions, both locally and internationally, and ...

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