Events

  • The Open
    20.02.12 by Jobst

    The updates for this week:
    1. This week, the CrossFit Games Open start. Sign up now! The Open are the first stage of the CrossFit Games, the competition for the Fittest on Earth. The top 60 men and women as well as top 30 teams in Africa will advance to the CrossFit Games Africa Regionals which will take place on May 4 to 6 in Cape Town. The Open are a great way of challenging yourself, even if you are not planning to win the CrossFit Games. So make sure to sign up already! We will offer to do the Open workout (which will be posted ever Wednesday for the next 5 weeks) on Saturdays from 10 to 11.30am.
    2. If you cannot make Saturdays to make the Open workout let us know. You can use a skill lesson to do the workout at a time of your conveniece either on Thursday or Friday.
    3. Since last week, we have additional classes and a slight change to the schedule: We will have advanced classes from Mon to Thur at 6pm and we will have a Fundamentals class at the same time on each of these days. Wednesdays at 7pm will be a regular group class. Remember: Whenever there is a bigger demand for a certain time slot, we will increase the number of classes we are offering. Let us know how you like the changes and please give us feedback on our changes overall as we trying to accommodate everyone as much as possible.
    4. Reminder for the booking system: In order for the classes not to become too crowded, we are asking everyone to use our booking system which you can use either from our website or from our facebook site. Securing your spot in a class is just a bit more than a click away and ensures that we can give everyone the highest quality of training as well as enough equipment and space in class. Thanks!
    5. Check out the Cape CrossFit channel on Youtube for loads of motivational and educational playlists!
  • Beach workout and the Open
    14.02.12 by Jobst

    The updates for this week: 

    1. Past Saturday, February 11, we had all headed to Camps Bay High School for an epic competition: Fittest in Cape Town 2012. You can check out all the Results over the upcoming week on the FiCT website and facebook page. On Sunday, Carl Paoli held his "Freestyle Connection Gymnastics Movement Seminar" at Cape CrossFit. Great coach, great seminar. You will definitely have a lot of benefits of this in the CCF classes as 17 CCF ninjas, including all our coaches, took part in the seminar. EPICness :)
    2. This Saturday, February 18, we are having another Beach workout, starting at 8am at Camps Bay Beach, in front of the Grand. No regular workout in class at 9am. Let us know if you would like to attend the Open gym at 10am. The past week's beach and pool workouts were amazing and proved to be a lot of fun and this may be the last one of the season, so make sure not to miss out on this one!!
    3. The next big thing YOU NEED TO DO: Sign up for the Open competition for the CrossFit Games. Sign up and make sure you indicate Cape CrossFit as your gym so we can add you to our team. The fee is only US$10 and it will give you an exprience that may change your life. Don't hesitate and sign up now!
    4. From this week, we have additional classes and a slight change to the schedule: We will have advanced classes from Mon to Thur at 6pm and we will have a Fundamentals class at the same time on each of these days. Wednesdays at 7pm will be a regular group class. Remember: Whenever there is a bigger demand for a certain time slot, we will increase the number of classes we are offering.
    5. Reminder for the booking system: In order for the classes not to become too crowded, we are asking everyone to use our booking system which you can use either from our website or from our facebook site. Securing your spot in a class is just a bit more than a click away and ensures that we can give everyone the highest quality of training as well as enough equipment and space in class. Thanks!
    6. Check out the Cape CrossFit channel on Youtube for loads of motivational and educational playlists!
  • FiCT & Carl Paoli
    07.02.12 by Jobst

    The updates for this week:

    1. This Saturday, February 11, we there will be NO classes (no beach workouts, no open gym). Everyone will be heading to Camps Bay High School for an epic competition: Fittest in Cape Town 2012. If you are competing, get all friends and family to cheer you on. If you are spectating, bring friends and family along. Admission is free. Foods will be served on site. If you are up for helping us out as a volunteer, let us know. This is the big one, guys, so don't miss out!
    2. Carl Paoli will be coming to Cape Town and do his "Freestyle Connection Gymnastics Movement Seminar" at Cape CrossFit on February 12, 2012, one day after FiCT. Sign up is open now. Spots are very limited, so make sure to check out now if this one is for you.
    3. We will have additional classes from next week and a slight change to the schedule: We will have advanced classes from Mon to Thur at 6pm and we will have a Fundamentals class at the same time on each of these days. Wednesdays at 7pm will be a regular group class. Remember: Whenever there is a bigger demand for a certain time slot, we will increase the number of classes we are offering.
    4. Reminder for the booking system: In order for the classes not to become too crowded, we are asking everyone to use our booking system which you can use either from our website or from our facebook site. Securing your spot in a class is just a bit more than a click away and ensures that we can give everyone the highest quality of training as well as enough equipment and space in class. Thanks!
    5. Check out the Cape CrossFit channel on Youtube for loads of motivational and educational playlists!
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Workout of Friday, December 16

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Due to the public holiday, there is only one class at 7am:

Jerk 1-1-1

then

As quickly as you can, perform 3-6-9-12-9-6-3 of:

  • Box jumps 60/50cm
  • Thrusters 43/24kg

At 8am, we will have the Spring Throwdown (will take about 1h):

Part 1) With a time cap of 2 minutes, as quickly as you can, perform:

  • Row 300m
  • 100 Double unders

Part 2) After exactly 2 minutes, as quickly as you can (and with a time cap of 8 minutes), perform 3-6-9-12-9-6-3 repetitions of:

  • Box jumps 60/50cm
  • Thrusters 43/24kg

There will be a score for both part 1 and part 2. The score for part 1 is the time to complete the work. If the work was not completed in 2 minutes, the score is 2 minutes plus one second for each uncompleted Double under. The score for part 2 is the time to complete the work. If the work was not completed in 8 minutes, the score is 8 minutes plus each second for each uncompleted repetition.

There is no rest between part 1 and part 2, except for when the athlete manages to complete part 1 in less then 2 minutes. Then, he can (has to) rest until he can start with part 2 after exactly 2 minutes. There is no scaling of the workout for the Spring Throwdown.

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1 Comment

  • Comment Link Chris Friday, 16 December 2011 00:09 posted by Chris

    Dude, I'm positively surprised by the events! Not that they will suit me or anything but really nice ones!

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

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