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
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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CrossFit is actually quite simple... (Part 4).

But what if I'm a well experienced CrossFitter who want to improve but don't have the TIME to train like a competitor..? This may seem like a plug, but the intention of this final piece of this series is to show you how a 1-hour-a-day-approach with a high intensity program like the "CCF Performance" ...

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CROSSFIT IS ACTUALLY QUITE SIMPLE… (PART 3 - Sport).

So you do want to be a competitive CrossFitter? Well, let me start by saying that nothing is impossible - if you work hard enough for it. Secondly, let's also realise that it also takes time to get to the highest level in anything. 10.000 hours to master your craft and Rome wasn't built in a day you ...

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