CCF Schedule over
09 December 2016
As the festive season approaches we are still open for business so that all our members can get as much training in as possible! For obvious reasons, travels, time off with family, and so on during the Holiday Season the schedule will adjust a bit to the demand starting next week already - but in ge ...
read moreAnd the winners in our 8 Weeks CCF Eat Healthy Challenge are...
08 December 2016Yesterday we presented the winners in our Performance Challenge - today we take a look at the members who made the most out our Nutrition Challenge! "I don't think I was really very mindful of the kinds of food I put on to my plate to make up that balanced meal before starting the challenge." Raadiy ...
read moreFinally, the winners of the 8 weeks Performance Challenge are!
06 December 2016How much can you improve your fitness in 8 weeks? These dawgs did it to the max! Our last 8 Week Challenges targeted 3 different areas with the entire goal to improve: Performance (winners shown here) Healthy Eating, (new blog post coming out this week) Lifestyle! (The CCF Whole life challenged) We ...
read moreCCF Kids is kicking off for summer!
03 November 2016
From next week onwards you may be seeing some crazy fun WODS go down on Tuesdays AND Thursdays at CCF Gardens…. PRE and POST WOD: Move around the cones and FREEZE. Hoola Hoop Game Workout of the day: AMRAP "Whatever we feel like": 3 jack IN the box 3 jack ON the box Bear crawl around the cones Based ...
read moreTime to get serious about your Fitness Goals!
30 October 2016
Time to set your end of the year Goals with CCF! We truly believe that CrossFit is for everyone, but we also know that individualisation will create even better results for you! Did you know that all our members have an Assigned Coach that they can meet up with as often as once a month to talk about ...
read moreNon Scale Victories
26 October 2016
I am pretty chuffed to say that most of your goals around the CCF Whole Life Challenge centered around the aim of improving your eating habits and your performance in gym, but that is not to say that the offshoot of this for many, was to lose weight in the process. At CCF we have always championed t ...
read moreSummer Schedule 2016-2017 from next week!
20 October 2016
Summer is finally here and the 3 Cape CrossFit boxes are fuller than ever, so naturally we need to make some space in the classes for all you CrossFit-crazy members! We hope that you will find that the new schedules, with plenty of added classes and some modified times, allows you to easily find spa ...
read moreFood Prep: 5 Slow Cooker Recipes you need in your life.
19 October 2016I love my slow cooker! I spent about R800 on it and I have used it every week to prep myself and Chris's lunch for the week. What I love about it is that prep time is minimal so I end up saving a lot of time and effort by just chucking that weeks protein of choice and veg into it and letting it do i ...
read more
Max Aerobic Power, sounds pretty cool hey? Well you will see it quite regularly in the CCF Programming over the next couple of months so I thought it could be good to explain Why we are doing these, and How I think you should approach them for best results. Confusingly enough, the Max component of t ...
read moreTaking the first steps to a fitter, stronger and faster you.
02 October 2016
Congratulations! You guys have decided to take charge of your nutrition which means your have decided to Level Up on your health. As we state time and time again starting from your first Basics Course and throughout your time at CCF, nutrition forms the bases of your health and wellness. “Each level ...
read more