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, June 8th, 2010

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Workout of the Day

Deadlift 5-5-5

then

"This quarter is ours" (courtesy of CrossFit Football) - As quickly as you can, perform 5 rounds of:

  • 20m Bear crawl
  • 5 Deadlifts with 90% 5RM
  • 10 Burpees

Post weight and time to comments.

 

Huge improvements on FRAN challenge!

Thanks everybody for joining us last night for the finals of the Fran challenge. Overall, we were able to witness some stunning results: Over the last 8 weeks, the participants of the challenge improved on average about 28%! Furthermore, EVERYBODY saw an improvement in their results, even though some started the workout recovering from a flu or with slight injuries. We are SO PROUD!!! You definitely deserved celebrating with some ice cream or other foods that were brought to our paleo potluck. Thanks guys for participating and for sharing the yummy recipies! We will post the detailed results of the challenge tomorrow. All the best to Ben, who did the workout in the morning and could not partake in the ceremony at night because he was moving to the US. You can see in the pictures that he was represented by Rika in the award ceremony. Safe travels, Ben! Awards went to: Biggest Improvement Women's: Janie (33%), Michelle (30%), Charlotte (24%); Men's: Ben (59%), Bernard (49%), Anton (8%). Best time Women's: 1) Kerry, 2) Janie, 3) Charlotte; Men's: 1) Wayne, 2) Anton, 3) Ben.

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