WOD & News

Last tested: 21st September 2019
  • A. 2nd Level:
    22min AMRAP:
    - 25 Wall Balls
    - 50 Push-Ups
    - 75 Sit-Ups
    - 100 Double Unders
  • After Party: November focus, day 14:
    1min per mob:
    - Calf Stretch per side
    - Seal Pose
    - Twisted Cross (Facedown)
    - Seal Pose
Last tested: 21st September 2019
  • A. 2nd Level:
    22min AMRAP:
    - 25 Wall Balls
    - 50 Push-Ups
    - 75 Sit-Ups
    - 100 Double Unders
  • After Party: November focus, day 14:
    1min per mob:
    - Calf Stretch per side
    - Seal Pose
    - Twisted Cross (Facedown)
    - Seal Pose
Last tested: 21st September 2019
  • A. 22nd Level:
    22min AMRAP:
    - 25 Wall Balls
    - 50 Push-Ups
    - 75 Sit-Ups
    - 100 Double Unders
  • After Party: November focus, day 14:
    1min per mob:
    - Calf Stretch per side
    - Seal Pose,
    - Twisted Cross (Face down)
    - Seal Pose
  • A. Jack and Jill:
    For Time:
    - 25 Cal Assault Bike
    - 50 Air Squats
    - 100 Single Skips or Double Unders
    - 50 Alternating Lunges
    - 100 Ab-Mat Sit-Ups
    - 50 Air Squats
    - 25 Cal Assault Bike
    [CAP: 18min]
  • Finisher Hang on Bar:
    3x Max Hang On Bar, rest 60s between rounds

See All Previous Workouts
Summer Schedule 2016-2017 from next week!

Summer is finally here and the 3 Cape CrossFit boxes are fuller than ever, so naturally we need to make some space in the classes for all you CrossFit-crazy members! We hope that you will find that the new schedules, with plenty of added classes and some modified times, allows you to easily find spa ...

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I love my slow cooker! I spent about R800 on it and I have used it every week to prep myself and Chris's lunch for the week. What I love about it is that prep time is minimal so I end up saving a lot of time and effort by just chucking that weeks protein of choice and veg into it and letting it do i ...

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CCF Max Aerobic Power WOD's - a "new" approach to increase your fitness!

Max Aerobic Power, sounds pretty cool hey? Well you will see it quite regularly in the CCF Programming over the next couple of months so I thought it could be good to explain Why we are doing these, and How I think you should approach them for best results. Confusingly enough, the Max component of t ...

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Taking the first steps to a fitter, stronger and faster you.

Congratulations! You guys have decided to take charge of your nutrition which means your have decided to Level Up on your health. As we state time and time again starting from your first Basics Course and throughout your time at CCF, nutrition forms the bases of your health and wellness. “Each level ...

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The "CCF Whole Life Summer Challenge" - How to?

Ok, it's go time - let's get you a lifestyle most people can only dream of! Everyone wants to "Train regularly", "Eat better", "Have a Healthy body", and "Get outdoors more" - now you can do it all in one challenge and reward yourself with a super healthy Lifestyle! Our "CCF Whole Life Summer Challe ...

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Want to be a "CCF Lifesaver" - save a friend's life by giving away free training with us!

Save a life through CrossFit, how do you mean? It might sound dramatic but let's think about what actually happens to our members on a weekly basis: Moving your body. For many "desk jockeys" that spend a lot of time in front of a computer all day long this is vital for a healthier lifestyle and can ...

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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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