WOD & News

Book Free Intro Session CCF Travelling CrossFitter
It's Beach WOD Season! We're hosting Beach WOD's in Camps Bay and Milnerton so please check out the schedule in BoxChamp and book for the one closest to you. We also have the Barbell Club (logged under CCF Performance), a CCF Cardio45 at 10.00 AND an Open Gym 10-12.00 in Gardens - all the options to start your weekend off the right way!
  • A. Hoover Ball:
    Hoover Ball Medicine Ball Game
  • B. The Swop:
    In teams of 3, 22min AMRAP: Athlete 1 performs 100m Run, Athlete 2&3 AMRAP:
    - 10 Synchro Burpees,
    - 10 Med Ball Sit Ups
    *score is total rounds & reps of Burpees & Med Balls
  • A. Snatch Complex:
    E30s x10 @ 40-50% of 1RM:
    - 1 Snatch Pull
    - 1 Tall Snatch
    - 1 Sotts Press
  • B. Over Head Squats:
    E90'sx 5: Build to heavy:
    - 3 Over Head Squatshttps://boxchamp.io/wods#
  • C. Back Rack Lunges:
    E3MOM x8:
    - 8/8 Back Rack Lunges
  • C. The Swop:
    In teams of 3, 22min AMRAP: Athlete 1 performs 100m Run, Athlete 2&3 AMRAP:
    - 10 Synchro Burpees,
    - 10 Med Ball Sit Ups
    * score is total rounds & reps of Burpees & Med Balls
  • A. Snatch Complex:
    E30s x10 @ 40-50% of 1RM:
    - 1 Snatch Pull
    - 1 Tall Snatch
    - 1 Sotts Press
  • B. Over Head Squats:
    E90'sx 5: Build to heavy:
    - 3 Over Head Squatshttps://boxchamp.io/wods#
  • C. Back Rack Lunges:
    E3MOM x8:
    - 8/8 Back Rack Lunges
  • C. The Swop:
    In teams of 3, 22min AMRAP: Athlete 1 performs 100m Run, Athlete 2&3 AMRAP:
    - 10 Synchro Burpees,
    - 10 Med Ball Sit Ups
    * score is total rounds & reps of Burpees & Med Balls

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

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

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