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
Want to be a "CCF Lifesaver" - save a friend's life by giving away free training with us!

Save a life through CrossFit, how do you mean? It might sound dramatic but let's think about what actually happens to our members on a weekly basis: Moving your body. For many "desk jockeys" that spend a lot of time in front of a computer all day long this is vital for a healthier lifestyle and can ...

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Enter the "Cape CrossFit Whole Life Summer Challenges" and become the fittest version of your self in 8 weeks!

Want to get in shape for summer? Want to improve your Fitness and Health? Want to eat better so you can perform better (and look better)? Want to create a functional lifestyle that sets you up for living an active and healthy life? If so the "CCF Whole Life Challenge - 8 weeks to Summer" challenge i ...

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How to get your Nutrition in check for the CCF Whole Life Summer Challenge!

On Friday we kick off the “CCF Whole Life Challenge” and you have 8 weeks to reach your Performance, Lifestyle and Nutrition goals! We will handle the performance aspect in terms of providing you the best training program but the nutrition part is all you guys, but below we have a little bit of info ...

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CCF Barbell Club - 4 week Cycle starting next week!

Want to focus a bit extra on your Olympic Lifting? Join the CCF Barbell Club Team that is training for SA Champs two days a week! CCF Weightlifting Club won the trophy for highest ranked WL Club at the WP Champs last weekend - why would you not want to train with these guys? The latest success of ou ...

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A couple months ago we started the 8 weeks CCF Eat Healthy Challenge where you guys were asked to clean up your eating habits and make some positive and lasting lifestyle changes in terms of your nutrition. Take care of your body it's the only one you have to live. We know for some of you those 8 we ...

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8 weeks to improve yourself, and WOW what amazing improvements we saw! 8 Weeks ago we started three challenges designed to challenge our members to improve across the board in three areas: Performance. Nutrition Habits. Consistency. We did the Challenges in all 3 CCF Boxes and then we put all CCF me ...

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Renaming our Balance Program, enter: CCF Fitness! As you know we are currently running two main programs in our classes, our CCF Balance program is there to create a well rounded fitness and turn anyone into a highly functional human being with the foundational CrossFit principles as the main focus. ...

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Cape CrossFit Weightlifting Club hosting the "ZKC Email International Club Weightlifting Tournament" on Saturday the 2nd of July!

Cape CrossFit are proud to announce that we are now an official Weight Lifting Club! This means that our members, and anyone registered for the Cape CrossFit Weightlifting Club can now compete and represent Cape CrossFit at official Weight Lifting Competitions in South Africa. We have always had a p ...

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The importance of eating a balanced diet containing all Macronutrient and Micronutrients. Micro and Macronutrients are nutrients that the body needs in order to function. There are 3 major nutrients that need to be consumed in large amounts: protein, carbohydrates and fat. These are needed for energ ...

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We are now testing out RomWOD in our Gardens box to help you get your flexibility on! Last time we spoke about Speed as one of the 10 General Physical Skills and many people nodded their heads in agreement. However when we get to Flexibility, which also is one of the 10 General Physical Skills mind ...

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