News

Coach Mark during Fran, one of his PB's the last week. A couple of times a year our head coach runs a test week where we get to test our performance on major lifts and workouts off the back of a training cycle. In the last week I hit 8 new Personal Bests (PB’s) across lifting and workouts: 1 rep max ...

What a weekend! If you look closely in this picture you'll find +30 family members from Cape CrossFit supporting their 6 coaches who were competing in the final event of the weekend - Cape Town representing for sure! The CCF Family. I'll get to the competition itself shortly, but I have to start wit ...

So, we have been talking about it for quite a while and I am very excited to announce that we are finally starting our "Werewolf Extra Volume Program"! Time to unleash the beasts. Who should be following this program? Let me start with saying that not everyone should be following this program, corre ...

Your new best friend.. What is the New Skill Chart? Well, easily explained it's a way of validating that all your hard training is really paying off. Benchmark workouts and Benchmark lifts are still great ways of seeing your improvement, but with the new skill levels you can also easily see how day ...

Lately we have had more athletes than ever passing the required level to join our CCF Advanced Classes so I thought it would be a good time to explain the differences, and similarities for that matter, between the two programs. And, I also want to give you guys a little bit of info on what to expect ...

CrossFit Games Africa Regionals 2014 from a CCF view! Actually don't really know where to start, but year after year I always find my self being completely empty and yet extremely motivated at the same time this the first day after "the big competition of the year". Year after year I also grow more ...

Better late than never! Recently we finished our first CCF Challenges of the year and Richie did exceptionally by winning one of them and finishing second in another one of the three in our "CCF Triple Attack Challenges" - we wanna share his story as we find it quite inspiring! Richie before - 1/2 R ...

Thamar wants to help you improve your running! So after competing in the Fittest in Cape Town and watching The Test of Fitness (if you have not seen it then you should really watch it -http://www.youtube.com/watch?v=3eGgWEr-Vv8), I realised that Crossfit isn’t just about strength training or weight ...

Hey ninjas,It is finally that time of the year when the entire worldwide CrossFit community comes together and competes with and against each other - the CrossFit Games Open 2014 is here! WHEN ARE WE DOING THE OPEN WOD's? The last couple of years we have had a great time doing the Open WOD's on Satu ...

At Cape CrossFit our goal is to help you become the best you can be. Of course, training hard plays a helluva important role to do this, but eating well is just as important. You are essentially what you eat - all of you is made up of the nutrients, the minerals, the vitamins you take in through foo ...