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 Friday, July 2nd, 2010

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Workout of the Day

Clean 5-5-5

then

In 7 minutes, perform:

  • 80m Bear crawl
  • as many repetitions as possible of Overhead squats with 43/29kg

Post weight and repetitions to comments.



 

New CCF equipment: The prowler

Some of you might be wondering: What that new metal sled is doing in the gym? Well, it is a "prowler" and it is ment to be loaded up with and pushed over concrete or other hard surfaces. Sounds like fun, doesn't it? Yes, it is! It is also quite tough to do. Luckily, we are not going to do that every day, now. The prowler is definitely one of the better conditioning tools out there, and don't worry, you will be able to give it a try over the next few weeks. How it works? Well, have a look at the "instructional" video above.

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2 comments

  • Comment Link Moritz Tuesday, 06 July 2010 14:45 posted by Moritz

    Ok ok, I thought it was funny. Sorry, though. No wheels .. get it? Isn't suppose to have 'em.. BIG SORRY, if I stepped on any toes here.

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  • Comment Link Moritz Friday, 02 July 2010 12:34 posted by Moritz

    What a crap design! Doesn't even have wheels..

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