WOD & News

CCF Power Smoothies - packing gains after your workout!

We always urge our members to take their training seriously and make it a priority in their lives. Health is not to be taken for granted. We also stress that to facilitate and support the training goals you also need to take your recovery and nutrition into account.So of course we are super stoked t ...

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CCF Power Bar - Opening Week Specials

Eco Friendly and Super Healthy Coffee & Smoothies! We are super excited to announce the opening of our very own Power Bar where we will be serving epic coffees & balanced smoothies from tomorrow Monday the 5th of August! When we decided to run this project we set it up with one main thing in ...

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Introducing: "CCF CARDIO45" - a Fitness Class without Barbells & Complex Gymnastic Movements!

Looking for a fitness program that is not as "hectic" as regular CrossFit classes? CCF CARDIO45 is for you! One of the most common feedbacks we get from members is "I wish I would have started earlier! But I was afraid of all the scary movements.." so now we are introducing a trial for a class that ...

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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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