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
Want to test out Functional Fitness but not quite "ready" for CrossFit? The CCF FitCamp is for you!

We are now are offering a "lighter" version of our training that ANYONE can do! Now don't get us wrong here, we truly believe that CrossFit is for anyone but we also understand that it may not be exactly what you are looking for (at least not in the beginning). That's why we are now introducing a ve ...

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The CFF Whole30 Summer 2017 Challenge.

“It’s 3 weeks into January and I am struggling to get back on track.” “The holidays messed with my routine.”“I feel like I wasted all my hard work.”“I can’t stop eating cake.” We hear you! Although we are super glad you guys had an amazing festive season with your loved ones, we are just as keen to ...

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CCF Whole Life Challenge - Summer 2017 edition!

Want to change your lifestyle for ever? These 3 CCF Challenges will make it happen. Over the last couple of years we have had some amazing success with our different Challenges for our members, but none have had such a profound effect on our members lifestyle as last years "CCF Whole Life Challenge" ...

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No special deals, only results - book your CCF Personal Consultation now and change your life for ever!

It's the "crazy time of the year" in the fitness industry and to the left, right, and centre you can find "specials" of "free training" and buy 1 get 2 or whatever else not - but not necessarily at CCF. We value our current members and our way of training too much to give it away for free, however w ...

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2017 is here, let us help you turn your New Years Resolution into a sustainable Lifestyle!

New year, new opportunities! We love the drive and motivation that a new year brings to our community, just like most gyms in the fitness industry we always receive a lot of interest of people wanting to get started at this time of the year - the difference between Cape CrossFit and a "regular gym" ...

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2017 is here, time to get serious!

A new year equals new opportunities! 2017 is here and if you are anything like us you can barely wait to attack the year at full speed and have already started making plans for how you are going to be a better performing athlete than you have ever been before, right? But, do you really have a plan.. ...

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Winners of the CCF Whole Life Challenge!

A little more than 8 weeks ago we set up a challenge with the entire aim to completely change peoples Lifestyles - and we succeeded! We built this Challenge around 4 areas which we believe are all connected, and when done right has the power to create such healthy impacts on our members lives that i ...

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CCF Schedule over

09 December 2016
CCF Schedule over

As the festive season approaches we are still open for business so that all our members can get as much training in as possible! For obvious reasons, travels, time off with family, and so on during the Holiday Season the schedule will adjust a bit to the demand starting next week already - but in ge ...

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Yesterday we presented the winners in our Performance Challenge - today we take a look at the members who made the most out our Nutrition Challenge! "I don't think I was really very mindful of the kinds of food I put on to my plate to make up that balanced meal before starting the challenge." Raadiy ...

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How much can you improve your fitness in 8 weeks? These dawgs did it to the max! Our last 8 Week Challenges targeted 3 different areas with the entire goal to improve: Performance (winners shown here) Healthy Eating, (new blog post coming out this week) Lifestyle! (The CCF Whole life challenged) We ...

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