WOD & News

  • A. "Pacific Rim":
    In teams of 4-5, 2 Rounds of 4min on - 1min off per station:
    1. Worm Squats (10/10)
    2. Wall Balls (20/14lbs)
    3. Calorie Assault Bike
    *WALL BALLS & BIKE CAN ONLY BE DONE WHILE ONE PERSON HANGS ON BAR
  • Barbell One: Warm Up Complex:
    5 Rounds at moderate load:
    - 1 Tall Snatch
    - 1 Drop Snatch
    - 1 Sotts Press
  • Barbell Two: 3RM Front Squat:
    Max load for 3 reps
  • Barbell Three: Jerk Dip Squats:
    Jerk Dip Squats, 7x3 @ 90-110% depending on technique - focus on uprght torso
  • Barbell One: Warm Up Complex:
    5 Rounds at moderate load:
    - 1 Tall Snatch
    - 1 Drop Snatch
    - 1 Sotts Press
  • Barbell Two: 3RM Front Squat:
    Max load for 3 reps
  • Barbell Three: Jerk Dip Squats:
    Jerk Dip Squats, 7x3 @ 90-110% depending on technique - focus on uprght torso
  • A. "Pacific Rim":
    In teams of 4-5, 2 Rounds of 4min on - 1min off per station:
    1. Worm Squats (10/10)
    2. Wall Balls (20/14lbs)
    3. Calorie Assault Bike
    *WALL BALLS & BIKE CAN ONLY BE DONE WHILE ONE PERSON HANGS ON BAR

See All Previous Workouts
Pre-Order the new Winter-Spring Range of CCF Hoodies & Long sleeves THIS week!

Winter is here and now you can stay warm and save cash at the same time! We are super excited to get a new line of winter swag in stock soon and this range, produced by our CCF Preferred Partners Push Fitness & Dark Performance Apparel, is surely the coolest way you can stay warm while working o ...

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New Membership Structure at Cape CrossFit from 1st of June - Lock in your fees and save for 12 months!

Sign a new membership agreement before then and save for 12 months! As the membership fees do increase slightly (R100/month) from next month we want to offer anyone keen to get started with us a chance to lock in our Current Fees for 12 months, IF a membership is signed before the last of May (last ...

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CCF EURO TRIP - SECOND STOP: REYKJAVIK CROSSFIT CHAMPIONSHIP

Without a doubt the strongest field Coach Justin has ever competed in - and he held his own! The second week of the Euro Trip where Coach Justin competed at two Sanctioned events is over, and as we've had a week to let the impressions settle I thought I'd give you a breakdown of how Justin's second ...

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Want to gain access to the high level Gymnastic movements? The CCF Skill Saturdays are for you!

Muscle Ups & Hand Stands - let us help you get or improve them. Improving your fitness with CrossFit is quite simple, "all" we need to do is create an environment where you can go hard and attack your workouts with high intensity. As you progress we see that by doing so your Strength, Cardiovasc ...

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CCF Euro Trip - First Stop: Italian CrossFit Showdown

What a roller coster of a first competition on this trip for Coach Justin! The first week of the Euro Trip where Coach Justin is competing at two Sanctioned events is over, and I finally got some time between the crazy adventures to give you a little breakdown of how the first competition went. Our ...

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And the biggest winners are...

Similarly to the Nutrition Challenge we saw some epic Performance Improvement in this 8 week period too! We like running our Performance challenges simultaneously to our Nutrition challenges as many of our members like to make it a full on attack on their fitness - and usually the results correlate ...

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And the biggest losers are...

8 weeks of healthy eating - 50 lives changed for ever! "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." - Greg Glassman This is basically what we based our latest "CCF 8 Weeks to Own Your Lifestyle" ...

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Coach Justin's Euro Trip Fundraiser - come for the FUN, walk away with some cool prizes from our sponsors!

Saturday the 13th of April, the place to be? CCF Gardens! As you may know Coach Justin has qualified for not one, but TWO Sanctioned events and will be travelling to take part in first the CrossFit Italian Showdown on the 25-27th of April in Milan, Italy and then the following weekend the Reykjavik ...

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The CCF Test Weeks are here - but WHY do we track our results?

Observable & Measurable Results = Motivation! Imagine going for a 5k run, and running as hard as you can with the objective of set a baseline for your fitness. You push yourself so hard that you end up on the ground for a good 5 minutes after finishing and think to yourself "that really sucked, ...

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The 8 Week "CCF Own Your LifeStyle" comes to a close next week!

Can you believe it has already been 8 weeks since you started your journey to owning your lifestyle? We've pushed you through a bunch of gruelling workouts over these +2 months, worked with weekly habits, recipes, and more. All to enable you to take control of your nutrition. According to the member ...

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