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
Enter the "Cape CrossFit Whole Life Summer Challenges" and become the fittest version of your self in 8 weeks!

Want to get in shape for summer? Want to improve your Fitness and Health? Want to eat better so you can perform better (and look better)? Want to create a functional lifestyle that sets you up for living an active and healthy life? If so the "CCF Whole Life Challenge - 8 weeks to Summer" challenge i ...

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How to get your Nutrition in check for the CCF Whole Life Summer Challenge!

On Friday we kick off the “CCF Whole Life Challenge” and you have 8 weeks to reach your Performance, Lifestyle and Nutrition goals! We will handle the performance aspect in terms of providing you the best training program but the nutrition part is all you guys, but below we have a little bit of info ...

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CCF Barbell Club - 4 week Cycle starting next week!

Want to focus a bit extra on your Olympic Lifting? Join the CCF Barbell Club Team that is training for SA Champs two days a week! CCF Weightlifting Club won the trophy for highest ranked WL Club at the WP Champs last weekend - why would you not want to train with these guys? The latest success of ou ...

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A couple months ago we started the 8 weeks CCF Eat Healthy Challenge where you guys were asked to clean up your eating habits and make some positive and lasting lifestyle changes in terms of your nutrition. Take care of your body it's the only one you have to live. We know for some of you those 8 we ...

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8 weeks to improve yourself, and WOW what amazing improvements we saw! 8 Weeks ago we started three challenges designed to challenge our members to improve across the board in three areas: Performance. Nutrition Habits. Consistency. We did the Challenges in all 3 CCF Boxes and then we put all CCF me ...

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Renaming our Balance Program, enter: CCF Fitness! As you know we are currently running two main programs in our classes, our CCF Balance program is there to create a well rounded fitness and turn anyone into a highly functional human being with the foundational CrossFit principles as the main focus. ...

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Cape CrossFit Weightlifting Club hosting the "ZKC Email International Club Weightlifting Tournament" on Saturday the 2nd of July!

Cape CrossFit are proud to announce that we are now an official Weight Lifting Club! This means that our members, and anyone registered for the Cape CrossFit Weightlifting Club can now compete and represent Cape CrossFit at official Weight Lifting Competitions in South Africa. We have always had a p ...

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The importance of eating a balanced diet containing all Macronutrient and Micronutrients. Micro and Macronutrients are nutrients that the body needs in order to function. There are 3 major nutrients that need to be consumed in large amounts: protein, carbohydrates and fat. These are needed for energ ...

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We are now testing out RomWOD in our Gardens box to help you get your flexibility on! Last time we spoke about Speed as one of the 10 General Physical Skills and many people nodded their heads in agreement. However when we get to Flexibility, which also is one of the 10 General Physical Skills mind ...

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We are restructuring our membership fees on the 1st of July. Join us now and you too can become the fittest version of yourself in one of our boxes this winter! But we wouldn't be us if we didn't let any of our current members, or any of you sitting on the outside looking in, first get the chance to ...

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