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 22nd, 2010

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Workout of the Day

Push Jerk 5-5-3-3-3

then

As quickly as you can, perform:

  • 15-10-5 Burpees
  • 20m Resistance sprint
  • 5-10-15 Pull ups

Post weight and time to comments.

 

New download: New Athletic Skill Chart

We have a new document in the "download" section: the New Athletic Skill Chart. You can find it at the top of the "Resources" page. The chart is a Guideline for your own athletic assesement: It shows the skill standards you need to fulfill for the 4 outlined athletic levels for a variety of movements and workouts. This makes it easy to see what your strengths and weaknesses are, to identify "chinks in your armor" and to set athletic goals. It also gives indications on what to work next on your path to elite fitness. Use it for inspiration or as a road map. Become the best you can be. Be unsacered and awesome! And post thoughts to comments.

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4 comments

  • Comment Link Jobst Thursday, 24 June 2010 12:02 posted by Jobst

    Yes, we are working on it. It should be a downloadable pdf and it works really well on Firefox. IE and Opera reportedly cause problems that our IT department is trying to fix :)

    Thanks for your patience. You can request all the downloads via mail and I will send them out if you have trouble with the browser.

    Thanks and see you soon!

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  • Comment Link Moritz Wednesday, 23 June 2010 12:10 posted by Moritz

    My, you guys really work out fast - and answer even more quickly!

    Well..
    .. yes, I do use Opera. And although I love your website, I can't get myself to use a third browser like Firefox. For difficult websites I use iExplorer, but the problem is still there - no content in that zip-file. Must be a pdf, but broken it seems.

    Keep up the great work!

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  • Comment Link Jobst Wednesday, 23 June 2010 08:48 posted by Jobst

    Thanks, Mo!

    I assume you are using the opera browser? We are trying to fix this and I will send you the chart via email in the meanwhile.

    Overall the site works best with Firefox. If you encounter and problems, please let us know, we will try to fix it asap.

    Thanks a lot and see you soon!

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  • Comment Link Moritz Wednesday, 23 June 2010 08:44 posted by Moritz

    Hi Jobst!
    There seems to be nothing in that zip-file of the AthleticSkillChart.. It has some kb but no content. It's empty as the milkbottle in the fridge. No one home. War against oneself. Mens brain. Please have a look. Maybe it's coded..

    Have a great day! It's gettin' 'bout 27°C here, today ;)
    Mo Shark Snack

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