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, September 27th 2010

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Workout of the Day

Deadlift 1-1-1

then

As quickly as you can, perform 3 rounds of:

  • 30 Deadlifts with 30% of 1RM
  • 15 Burpees (with jump over bar)
  • 150 Rope Jumps

15 Minute time cap. Post weight and time to comments.

 

2010-03-12_Cape_CrossFit_DL2009-08-10_GoodFats

Double challenge in 2 weeks: Diane & Nutrition. Sign up only until next Monday!

The upcoming CCF challenge on October 11th is going to HUGE! This time, we will not only measure every participants improvement in a workout (Diane), but we will also see how much participants can lean out / improve their body composition over 8 weeks. The perfect challenge for everyone that wants to "get in shape" for summer! Deadline for signups: Monday, October 4th!

Diane challenge:

As quickly as you can, perform 21-15-9 repetitions of:

  • Deadlifts
  • Handstand push ups

The CHALLENGE: How much can you IMPROVE YOUR PERFORMANCE in 8 weeks?

 

Nutrition challenge:

How much can you LEAN OUT and IMPROVE YOUR BODY COMPOSITION & PERFORMANCE in 8 weeks?

 

Challenge details:

Qualifying: Monday, October 11th

Finals Day: Monday, December 6th

Entry Fee: R100 for each challenge (all goes towards prizes)

Prize: Win the pot!

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1 Comment

  • Comment Link JanieB Monday, 27 September 2010 15:37 posted by JanieB

    For a Monday workout this sure was one that got my attention. Yowsers!

    This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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