We're extending the FREE CCF Online Classes until end of May! These are great for ANYONE - but don't take OUR word for it, listen to these guys instead...

Book Free Intro Session CCF Members VIP Lounge

We're extending the FREE CCF Online Classes until end of May! These are great for ANYONE - but don't take OUR word for it, listen to these guys instead...

12 May 2020
blog

As we are now in the 4th week of our FREE Online Classes for beginners we checked in with some of the "regulars" to hear about their experience so far.

See what Nshalati, a 36 year woman with no real training background, has managed to reduce her lower back pain and how Natalie, who's a 41 year old mother who always wanted to find out if CrossFit is for her and now do the classes daily with her 18 year old daughter from home - and then maybe realise that YOU too should take us up on the extended offer to try these classes for FREE until end of May 2020. What do you got to lose? 😎

Nshalati (36yo - no real training background)


NB: Nshalati chose to not have her picture in this article which we obviously respected 100%, (this is a picture from one of our ZOOM Classes).

  1. What made you decide to try this training program out?
    N: I think it was a tri-factor effect:
    a) The COVID-19 national lockdown meant that I was home 24/7 and I needed to keep active and exercising solo with a YouTube video gets tedious.
    b) It is called a beginners class which made it much less intimidating - we have all heard the stories of how intense CrossFit is and this made it feel ‘safer’ to give it a go.
    c) as insignificant as this may seem, the fact that I could choose whether or not to have my video on made me feel better about participating.

  2. What was your training background before trying out the CCF Free Online Classes?
    N: Training background, I’d say edging close to zero. I was more of contour path walker than someone who actively trained.

  3. How many of the CCF Free Online Classes have you attended so far? (Approximately).
    N: In the last three weeks I have attended all of them except three. 

  4. What do you like the most about the classes?
    N: The coaches are great, they try make sure your form is correct and are tremendously encouraging. Another aspect that I enjoy is the sense of community which comes with regularly doing classes with the same people.

  5. It's only been 2 weeks but have you experienced any improved performance/well being by doing these classes so far?
    N: I think the surprising change for me is the reduction in my lower back pain... I don’t know what to you tell you except that I have been suffering from severe lower back pain and ever since my first “odd object swing” my lower back is getting better. I can also see a difference in some of my functional movements, I can bend down or pick something up with greater ease. 

  6. The classes are "only" 30min long, do you feel that it is enough to create results for you?
    N: For a beginner like me, it’s a great start. Even though the class is only 30mins, it’s better than what I was doing before and I can barely keep up with the 30 mins.

  7. Tell us a little about your goals with your fitness training?
    I know there are muscles under the layers of fat that just want to be set free :-) 
    Get strong - Build my muscles!
    Reduce pains and ailments that comes with my sedentary work demands/lifestyle.

  8. How do you fit the CCF Online Classes into your every day life?
    N: I can do the classes now because I am working from home so I have some flexibility.

  9. Any other feedback you might have for us is very welcome!
    N: I have appreciated the time and effort that has been put into the online classes. 

Natalie (41yo - running & gym background)


Upper Left: Kayla (Natalie's daughter) and Natalie before a ZOOM class is about to start.

  1. What made you decide to try this training program out?
    N: 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?
    N: I run and do strength training at gym.

  3. How many of the CCF Free Online Classes have you attended so far? (Approximately). 
    N: 9

  4. What do you like the most about the classes? 
    N: 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? 
    N: 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? 
    N: 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? 
    N: 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.

Extension of the offer to join these classes FOR FREE - until last of May 2020!

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 but only from the 1st of June 2020 and anyone signing a membership before then will receiver 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!

Our passionate and positive team of CCF Coaches is 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.

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 (currently) two classes at 09.30 & 17.30 Monday - Friday! 
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 31st 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!