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
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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CCF Whole Life Nutrition Challenge - Good food on a budget.

Good food on a budget. When it’s cheaper to grab fast food than to prepare a meal at home, its no wonder that many people tend to put their nutrition on the back burner due to cost. As much as we advocate that good quality food should be a financial priority as being tired, overweight and unhealthy ...

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CCF Whole30 Nutrition Challenge Guidelines

What is the Whole 30? This time around we are not only running the CCF Nutrition Challenge as a separate part, but we are also incorporating it with the CCF Whole Life Challenge - by eating Whole30 you can get A LOT of points. One each day that you are 100% compliant with the below guidelines (no "l ...

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