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
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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Join the Original CrossFit in Cape Town before the end of June 2017 and avoid our fee increase for 12 months!

Cape CrossFit has been around since 2009 and the average member in our 3 boxes across Cape town has been with us for between 2-3 years - even though we don't do long term memberships! We like that loyalty and always want our members to feel that we appreciate their long term commitment towards their ...

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Hey there mama...

19 May 2017
Hey there mama...

This has been said before by people more eloquent and knowledgable about this topic than I, but I feel I needed to put my thoughts to paper and put it out there so we can set a precedent within our South African fitness community. CrossFitter or not. Since getting knocked up, I spent all of my free ...

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Details for the CCF Wolfpack Fun(d)Raiser this Saturday the 13th of May!

The Wolfpack is heading to Madrid for the CrossFit Games Regionals and they need your help to get there! Just like last year we are already overwhelmed with all the help and support the team has received. Travel and accommodation is always expensive for us, but with the support of the bigger CrossFi ...

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CrossFit is actually quite simple… (Part 2).

Ok, so building a base is cool - but what if I want to actually become good at the sport of CrossFit? Well, without sounding too boring: the honest and boring answer is that you need to build an broader base.. I have had the honour of working with many "high level" athletes over the course of my coa ...

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CrossFit is actually quite simple… (Part 1).

But to make it simple, we must first figure out your "CrossFit WHY"! We hear this a lot these days, "you need to know your why", and that is definitely true for your CrossFit Journey as well. Way too many of us stress about too many things in life, and I hope that this series of short articles will ...

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We are super proud to announce that our CCF FitCamp is only growing in popularity and now becoming a fixed membership option at CCF!

Scared of weightlifting? Don't want to do "advanced gymnastics movements like pull ups etc"? "CrossFit looks TOO hardcore for me"?Then maybe the CCF FitCamp is exactly the right way for you to become the fittest version of you! CCF FitCamp - now a "regular membership" at Cape CrossFit! We have been ...

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And finally, the winners of all 3 of our CCF Whole Life Challenges!

We apologise for the delay, but for the winners it was well worth the wait! We started the 6 weeks challenges in the very end of January, knowing that most of the participants would be focusing on the Open. Why? Because we then knew that the results we would get, would be a true reflection of if our ...

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CCF Skill Levels Testing is back!

And this time around we are introducing a new and improved CCF Evolution Skills Charts for 2017! "CrossFitters at every level are on the same path - moving from functional competence to functional dominance." - Coach Glassman. We have always been fans of tracking our progress as a community, and as ...

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