MORE Cape CrossFit Online Classes for Beginners - try us out until the 15th of May for FREE!

MORE Cape CrossFit Online Classes for Beginners - try us out until the 15th of May for FREE!

04 May 2020

Always wanted to try CrossFit, but feeling intimidated by "the intensity"?
Try us for FREE as we are now adding a 17.30 class Monday - Friday to our Cape CrossFit Classes for Beginners schedule!

Our Goal is to make it easier than ever to create a fitness routine, and to try out CrossFit, from HOME! 

No experience what so ever needed, no barbells or "crazy looking gymnastics movements", but rather a cool Basic program that ANYONE can do led by our expert Cape CrossFit Coaches online!

We've gotten a lot of requests for a later class so we are now adding the 17.30 class to the schedule meaning you have TWO opportunities to join these classes via ZOOM from today MONDAY the 4th of May:

  • AM: 09.30
  • PM: 17.30

You can join 1 class per week or all 5 - completely up to you. We will be focusing on "simple" and basic movements and the only "equipment" you could need would for instance be a backpack/5 litre water bottle to lift, or even a broom stick to practice new movements. 

How will a class work?

You will simply join a zoom class where there is a coach leading the class and other athletes throwing down with you - you CAN chose to join without video so that you aren't seen on the screen. 

The program is designed for BEGINNERS ONLY, experienced CrossFitters will probably look at a more "advanced" program - but anyone is welcome to join! 
Our goal with these 30min classes is to help ANYONE, regardless of current fitness level, become a little bit fitter and healthier through a BASIC Fitness program using Functional Movements and a relative Intensity adjusted to YOUR level 

Our classes will follow a very simple template and you will easily be able to join from your living room as an example:

  • 3-5min Warm Up
  • 5-10min Movement Practice
  • 7-15min WOD (Workout Of the Day)
  • 3-5min Cool Down

This is how "simple" a class WOD can be - this was actually the very first workout we ran on Monday the 20th of April:

7 minute AMRAP*:
- 7 Air Squats
- 7 Sit Ups
- 7 Push Ups
*The goal is to do as many rounds and reps as possible in 7 minutes and we'll teach you the correct form and also modification options based on your current capacity.

Join a class and our expert CCF Coaches will help you find the right movement versions for you!

Our team has an average of +1500 Coached CrossFit classes and have been running a successful Online Coaching program since the 19th of March 2020 - your in good hands!

How do I sign up?

It's really simple: you send us an email to [email protected] and ask to be added to our emailing list. Every day at 08.00 we'll send out an email with the program of the day and a link to the class! 
You can unsubscribe from the mailing list at any time, and please note that we will have certain protocols in place to keep the community safe - if anyone breaches any of our "Class Rules" we could remove them from the mailing list to ensure that this is a 100% positive experience for those wanting to get their Health & Fitness on each day.

Please provide us with the following info when you email us using the link above:

  • Full Name:
  • Age:
  • Gender:
  • City/Area:
  • Previous CrossFit Experience:
  • Previous Other Training Experience:
  • Injuries Limitation:
  • Goals with joining the CCF Anywhere Free Classes:

The FREE Cape CrossFit ZOOM Classes are now extended and will run until the 15th of May 2020 - and from there on we will offer a "CCF Beginners membership" for those wanting to continue their training with us in these classes!

Don't take OUR word for it, listen to Natalie, one of our regulars who joined us together with her daughter in April!

  1. What made you decide to try this training program out?
    I have always wanted to try CCF, but was always too self-conscious and not confident enough to try.
  2. What was your training background before trying out the CCF Free Online Classes?
    I run and do strength training at gym.
  3. How many of the CCF Free Online Classes have you attended so far?
  4. What do you like the most about the classes? 
    I love how the coaches are always making sure you have the correct form and are always motivating you to push past your comfort zone.
  5. It's only been 2 weeks but have you experienced any improved performance/well being by doing these classes so far? 
    I am definitely feeling stronger.  I am managing to do exercises that I was not able to do before.
  6. The classes are "only" 30min long, do you feel that it is enough to create results for you? 
    I do feel that the classes are enough at the beginning.  I am sure once you get stronger it would need to be increased but for beginners it is enough.
  7. Tell us a little about your goals with your fitness training?
    I would love to lose some weight, get stronger as that would then improve my 21km race times.
  8. How do you fit the CCF Online Classes into your every day life? 
    I make sure I get up earlier so get some work done so that I can take some time out to get to the class.
  9. Any other feedback you might have for us is very welcome!  
    I would like to say thank you to all the coaches for being supportive, motivating and most importantly never judging anyone in the class who is struggling.  I have loved the classes and even in the first week when I body was sore I kept on coming back every day as I knew that each class was were making me stronger and healthier.

FREE Access until the 15th of May - you can then sign up for a monthly membership for ONLY R299/month until the end of May!
(original fee R399/month)

We are really amazed of the feedback (like above) that we've gotten and we have decided that was initially meant to be a short term project to help people get a healthy dose of fitness from home during the SA Lockdown is now going to turn into a way for us to spread health & fitness far and wide with a continuous program running "forever"!

We will start charging a fee for those that want to use these classes to become their fittest selves from the 18th of May, but as a "founding members"-benefit we are offering anyone signing up until the end of May a discounted fee of R299/month (instead of R399/month) for the next 3 months!

"CCF Online for Beginners" - Membership Structure:

  • Monthly membership gives access to as many classes as you want.
  • Fee is R399/month.
    *R299 for initial 3 months if you sign up in May 2020.
  • Family Package: R199 per added persons in your household. 
  • Charged monthly via debit order.
  • NO Cancellation fee*.
  • 30 Day Cancellation period*.
    *This means that if you cancel in June you'll be debited for July and can train that whole month.

We look forward to meeting you online and helping you with your 
Health & Fitness!

We are here to help and this project is part of us trying to spread health & fitness to as many human beings as possible - including those that would normally not be able to join a CrossFit box for various reasons.
Give us a shout ASAP if you are keen to try us out and we'll get you started on your new journey towards the healthiest & fittest possible version of yourself.