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 :)
Show Blog

Workout of Wednesday, June 30th, 2010

Rate this item
(0 votes)

Workout of the Day

Press 3-3-1-1-1

then

As quickly as you can, perform:

  • 20m Burpee broadjump
  • 12-9-6 Ring dips, Clapping push ups and Sit ups
  • 20m Burpee broadjump

Post weight and time to comments.

 

What it takes

Enjoy those pictures above. It is Anton just before and after the Finals of the Fran challenge 3 weeks ago. 2 days prior to that, he showed up for our Saturday's workout, "Angie": 100 Pull ups, 100 Push ups, 100 Sit ups, 100 Squats. He beat his own time by more then 6 minutes after ripping his calluses on the Pull Ups. After only one day of rest, he came in the for Finals of "Fran". With a smile on his face, he put bandages on his hands to be able to complete the 45 Pull ups included in the workout, and went on to beating his previous best time by 8%. Watch him jump on the podium for the second fastest time of the event. That's the the right attitude, Anton. You got what it takes!

Social sharing

Image Gallery

Add comment


back to top
  • CrossFit Football
  • Mobility WOD - Kelly Starrett
  • banner_small