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 Wednesday, June 23rd, 2010

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Workout of the Day

Power Clean 3-3-3

then

Perform:

  • 1 Minute: Maximum number of Power cleans with 80% 3RM
  • 20 seconds Rest
  • 1 Minute: Maximum number of Ring dips
  • 20 seconds Rest
  • 1 Minute: Maximum number of Kettlebell swings with 32/24kg
  • 1 Minute Rest
  • Perform the previously achieved numbers back-to-back without rest as quickly as you can

Post weight, numbers and time to comments.

 

Dutch is coming!

This coming week, Dutch Lowy will be coming to Cape Town and we will hopefully be seeing him hanging around at CCF a bit. In case you don't know, Dutch is great guy, a very good athlete (competing in the 2008 (placing 6th) and 2009 CrossFit Games) and a stellar coach. Check out his blog at http://www.dutchlowy.com/blog/. It is full of gems of wisdom. Dutch will be in Cape Town to watch a soccer match or two, travel around a bit, make a few appearances as a guest coach and hold a Weightlifting clinic at CCF on July 10th. Watch this space for more info and make Dutch welcome when he gets here. And I know its a bit late for asking, but I hope it was ok using this picture of yours, Dutch. I found it at our friends at CrossFit Invictus.

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