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, July 26th, 2010

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Workout of the Day

Back Squat 3-3-3

then

In 8 minutes, perform as many rounds as possible of:

  • 25 double unders (or 10 tuck jumps)
  • 5 ring dips (or 10 jumping ring dips)
  • 10 ring rows
  • 15 situps

Post weight and time to comments.

 

Inspiration on Monday

I know, it is a football speech. But as Al Pacino says, the rules apply to the game of life as much as for the game of football. The opportunities in life are all around us, we just have to make an effort of grabbing them. One huge opportunity, of course, is coming into class today at CCF for some back squats and a great workout. Then, think of all the cool and awesome stuff you get to do for the rest of the week. Just take a moment and picture all the good stuff that you will be doing over the next 7 days - and smile. So many things to do, so many opportunities!!! Have a great week and see you in class everyone. And let us know what your favourite motivational speech/video is!

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6 comments

  • Comment Link NewtonBrittney31 Saturday, 02 April 2011 20:48 posted by NewtonBrittney31

    Following my exploration, thousands of people in the world receive the home loans from different creditors. Thence, there's good possibilities to find a bank loan in every country.

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  • Comment Link Jobst Tuesday, 27 July 2010 09:45 posted by Jobst

    You all did very well on the ring rows. It is another exercise as a progression to the much sought after pull ups!

    Chris, round no. 2 is on for this afternoon. Looking fwd to it even though I think you are favorite in this one :)

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  • Comment Link Chris Monday, 26 July 2010 22:39 posted by Chris

    Exactly the one you posted. Gotta love Pacino in that one! :)
    Maybe I shouldve watched it before I got crushed by Jobst today...

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  • Comment Link Ellie Monday, 26 July 2010 15:57 posted by Ellie

    I also like the ring rows - they are challenging when you get tired! Plus it's always fun to do something a little different.

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  • Comment Link Kerry Monday, 26 July 2010 14:38 posted by Kerry

    I think I like how concise Janie is ;)

    So glad someone's drinking the happy juice (is that paleo?) this Monday morning. Looking forward to class tonight, I've almost recovered from Saturday ;)

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  • Comment Link JanieB Monday, 26 July 2010 13:33 posted by JanieB

    I think I like ring rows.

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