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 interest to join Cape CrossFit is bigger than ever, book our FREE Intro Sessions this week and become the best version of you in 2018!

CCF Intro Week 2018! We've been drowning in the requests to get started with us this first week of the year so we've assembled all our manpower to be able to give as many as possible a chance to test us out this coming week. We will run our Free Intro Consultation Sessions all of next week to get yo ...

read more
New Schedule for CCF v2018 - welcome to Cape CrossFit HQ!

We are super excited to announce the growing offering at CCF - and the creation of Cape CrossFit HQ! As you may know we are merging our two town boxes on the 15th of January, and obviously with such a massive membership base (approx 400 total members) we'll need a scheduling that helps accommodating ...

read more
2018 is here, skip the Resolutions and set GOALS!

As 2017 is coming to an end, and we are all focused on making 2018 "our best year yet" let me give you my way of reaching that and step number one is actually to skip your new years resolution. Why? Well different surveys show different results, but they all come down to a similar conclusion: less t ...

read more
CCF v2018 - FAQ around the merge between CCF Gardens & CCF Foreshore

In January 2018 we are opening the biggest, baddest Cape CrossFit Box Cape Town has ever seen! Due to recent development we have decided to make a move with the aim to create the absolute best training environment ever seen in Cape Town. Our goal is simple: build the best CrossFit Box in the world. ...

read more
CCF Missions - part of the #CCFWholeLifeChallenge

Use your Fitness and Discover Cape Town's adventures with Cape CrossFit! As part of our "CCF Whole Life Challenge- Spring into Summer Edition" we have added a feature we call the "CCF Missions" where the participants can earn points for the challenge by simply completing certain adventures around Ca ...

read more

What is the Whole30?

10 September 2017
What is the Whole30?

Tomorrow we start our "CCF Spring into Summer Nutrition Challenge" and our recommended way of eating for the coming 10 weeks is to follow the WHOLE30-prescription, simply because we know that this is a highly result giving way of eating AND can be turned into a lifelong Nutritional Lifestyle! On top ...

read more
CCF Spring into Summer - PERFORMANCE Challenge

CrossFit is all about measurable, repeatable data - and that's exactly what this challenge is all about too! Our CCF WOD's are sometimes really tough, and in the middle of a painful one we might once in a while ask ourselves "why am I doing this..?". Usually those thoughts disappears quickly when al ...

read more
CCF Spring into Summer 2017 - NUTRITION Challenge

From Brad who won our last Nutrition Challenge: 'Patience, perseverance, focus. The results in the end speak for themselves but you have to remain focused on the goal and maintain it, eventually it becomes so simple its just another part of your daily life. Also meal prep and timing of meals is real ...

read more
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 ...

read more
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 ...

read more