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 Monday, June 28th, 2010

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Workout of the Day

Snatch Pull 3-3-3

then

As quickly as you can, perform:

  • 30 Thrusters with 52/29kg

Post weight and time to comments.

 

2 weeks to go to Fight Gone Bad

In exactly 2 weeks, on July 12th, we are going to kick off our "Fight Gone Bad" challenge. Don't miss out and sign up now!

Fight Gone Bad consists of 3 rounds that are each 5 minutes long: In these 5 minutes you move from station to station and spend a minute on each. After this 5 minute round, a one-minute break is allowed before repeating. The stations are:

  1. Wall-ball: 9/6kg ball. (Reps)
  2. Sumo deadlift high-pull: 34/24kg (Reps)
  3. Box Jump: 50/40cm box (Reps)
  4. Push-press: 34/24kg (Reps)
  5. Row: Calories (Calories).
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2 comments

  • Comment Link Jobst Tuesday, 29 June 2010 09:54 posted by Jobst

    If you feel that these are not your strengths, its perfect, because you then have even more room for improvement. Advanced is the way to go for you girls! :)

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  • Comment Link Kerry Monday, 28 June 2010 22:05 posted by Kerry

    mmm....this challenge does not play to my strengths (whatever those might be ;) ) but I'm in at the advanced level and do believe that Rika and Janie are right there with me. Looking forward to it! I think...

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