Events

  • Post Regionals
    08.05.12 by Jobst

    The updates for this week:

    1. This past weekend, from Friday to Sunday, May 4-6, we had the biggest CrossFit event in Africa ever, the CrossFit Games Regionals. Thanks to all the volunteers and judges who helped make this an amazing event and congratulations to Rika (who finished 1st and will represent Africa at the Reebok CrossFit Games), to Team Cape CrossFit (finished 2nd) and Chris (finished 3rd) as well as all the other participating athletes for their amazing performances! You can check out all video from the event on the Games website.
    2. New stuff: Dips stations for the squat racks. World class. More stuff to come soon. Make sure you book your next class now :)
  • Regionals are On!
    01.05.12 by Jobst

    The updates for this week:

    1. This week, from Friday to Sunday, May 4-6, we will have the biggest CrossFit event in Africa ever. It is going to take place in Camps Bay High School. There will be NO classes on those days. If you are not involved as an athlete or volunteer come as a spectator: Cape CrossFit has 50 3-day passes reserved at the entrance for our clients/athletes on a first come first serve basis. The Regionals Schedule is up now.
    2. New stuff: Storage space for your gym bags. World class. More stuff to come soon. Make sure you book your next class now :)
  • Public holidays and Regionals
    25.04.12 by Jobst

    The updates for this week:

    1. Friday, April 27 and Tuesday, May 1 are Public holidays. On Friday, we will have classes only at 7am and 12.30pm, on Tuesday only at 5 & 6pm. On Saturday, we are going to have the 9am class as usual and the Open gym at 10am. On Monday, we have the regular schedule with all classes.
    2. Next week from Friday to Sunday, May 4-6, we will have the biggest CrossFit event in Africa ever. It is going to take place in Camps Bay High School. There will be NO classes on those days. Make sure to get involved as a volunteer (register through the Games website) or come as a spectator. The Regionals Schedule is up now.
    3. New stuff: Floor markers for the 2nd gym area. World class. More stuff to come soon. Make sure you book your next class now :)
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Workout of Tuesday, March 9th, 2010

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Workout of the Day

Back Squat 1-1-1

then

As quickly as you can, perform:

  • 20 Back squats with bodyweight
  • 50 Squat jumps

Post weight and time to comments.

Getting enough rest?

Chase is getting ready for "the double" (Ring dip with two(!) weight vests). After staying away from training for a few weeks, he still showed up with a very nice performance. Having to rest is not always the easiest thing to do (especially if you love training), but it is necessary for your body to recover and come back stronger. 9 hours of sleep a night are a great start, but are you getting a day or two break every once in a while and "do nothing"? Post thoughts to comments. Either way: Its great to have you back, Chase!

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3 comments

  • Comment Link Roland Tuesday, 09 March 2010 21:21 posted by Roland

    Awesome workout, Jobst! Everyone utterly enjoyed themselves! Now let's see what they say tomorrow :D

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  • Comment Link Jobst Tuesday, 09 March 2010 20:01 posted by Jobst

    Wayne, dont even think about it. See you tomorrow in class! After todays workout you deserve a rest, though :)

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  • Comment Link Wayne Pringle-Wood Tuesday, 09 March 2010 16:51 posted by Wayne Pringle-Wood

    Taking a rest is great and important, getting ready for a the double is awesome, especially if its a hamburger from Royal!

    Welcome back chase

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