News

Join our Open Gym between 10.00-12.00 every Saturday for the month of July and Coach Chris & Coach Justin will be there helping you tick off your skills! As you probably know by now we are huge fans of tracking our performance and categorising what's needed for each level of our programs, and in ...

First of all, thank you! To be honest we never thought that almost 100 of you would plan to spend an entire Saturday morning with us just to do a friendly throw down like this, but you did! When Coach Chris suggested the idea to the coaching team he said "if we can get more than 10 teams that would ...

The evidence in favor of exercise during pregnancy is so strong that the American College of Obstetricians and Gynecologists (ACOG) encourages pregnant women to do moderate exercise for 30 minutes or more every single day. Studies have even shown that very physically active women can benefit from co ...

So you have decided to become a Competitive CrossFit Athlete? Why not join one of the most result producing programs out there to reach your goals? The CCF Competition program has grown from the successful history of Cape CrossFit Teams at various competitions, both locally and internationally, and ...

But what if I'm a well experienced CrossFitter who want to improve but don't have the TIME to train like a competitor..? This may seem like a plug, but the intention of this final piece of this series is to show you how a 1-hour-a-day-approach with a high intensity program like the "CCF Performance" ...

So you do want to be a competitive CrossFitter? Well, let me start by saying that nothing is impossible - if you work hard enough for it. Secondly, let's also realise that it also takes time to get to the highest level in anything. 10.000 hours to master your craft and Rome wasn't built in a day you ...

Cape CrossFit has been around since 2009 and the average member in our 3 boxes across Cape town has been with us for between 2-3 years - even though we don't do long term memberships! We like that loyalty and always want our members to feel that we appreciate their long term commitment towards their ...

This has been said before by people more eloquent and knowledgable about this topic than I, but I feel I needed to put my thoughts to paper and put it out there so we can set a precedent within our South African fitness community. CrossFitter or not. Since getting knocked up, I spent all of my free ...

The Wolfpack is heading to Madrid for the CrossFit Games Regionals and they need your help to get there! Just like last year we are already overwhelmed with all the help and support the team has received. Travel and accommodation is always expensive for us, but with the support of the bigger CrossFi ...

Ok, so building a base is cool - but what if I want to actually become good at the sport of CrossFit? Well, without sounding too boring: the honest and boring answer is that you need to build an broader base.. I have had the honour of working with many "high level" athletes over the course of my coa ...