WOD & News

Book Free Intro Session CCF Travelling CrossFitter
After two days with fairly long and lights loads it's time to put some weight on the bar and get stronger! Plus that we also give you a good chance to go blitz in the short sprint WOD at the end.
  • A. Tempo Deadlifts:
    E3MOM x5:
    - 3RM dead stop Deadlifts with 3s negative
  • B. Box Office:
    For Time:
    - 15 Burpee Box Jumps Overs
    - 30 Dumbell Front Rack Step Ups (1x22.5/15kg)
    - 15 Burpee Box Jump Overs (all on 60/50cm box)
    [CAP: 6min]
  • After Party. January focus, day 22 of 31 January 2020:
    10min of:
    - Lower body mobility of Coaches choice
After two days with fairly long and lights loads it's time to put some weight on the bar and get stronger! Plus that we also give you a good chance to go blitz in the short sprint WOD at the end.
  • A. Tempo Deadlifts:
    E3MOM x5:
    - 3RM dead stop Deadlifts with 3s negative
  • B. Heavy Box Office:
    For Time:
    - 15 Burpee Box Jumps Overs
    - 30 DB-Step Ups (1x32/20kg)
    - 15 Burpee Box Jump Overs, (all on 60/50cm box)

    [CAP: 6min]
  • After Party. January focus, day 22 of 31 - Cool down:
    10min of:
    - lower body mobility of Coaches choice
You know the drill by now: 17.30 Barbell Club where Barbell 1-3 is coached and A + B coached in any of our classes, come get some!
  • Barbell 1. Flat-Footed Hang Clean High Pull:
    Beat Last week:
    - 4RM Flat-Footed* Hang Clean High Pull
    (if the heel leaves the floor = no rep)
  • Barbell 2. Hang Squat Clean:
    Beat Last week:
    - 3RM Hang Squat Clean
  • Barbell 3. Jerk Dip Squats:
    5 Sets:
    - 2 Pause Jerk Dip Squats (no drive)
    - 1 Jerk Drive @ 100-110% of 1RM Jerk
  • A. Tempo Deadlifts:
    E3MOM x5:
    - 3RM dead stop Deadlifts with 3s negative
  • B. Heavy Box Office:
    For Time:
    - 15 Burpee Box Jumps Overs
    - 30 DB-Step Ups (1x32/20kg)
    - 15 Burpee Box Jump Overs, (all on 60/50cm box)

    [CAP: 6min]
  • After Party. January focus, day 22 of 31 - Cool down:
    10min of:
    - lower body mobility of Coaches choice
It doesn't get more "CCF Cardio-fied" than this! Basically a standard CrossFit benchmark but simplified to no barbell and step ups instead of box jumps - brilliant way to build more fitness & capacity!
  • A. Cardio Christine:
    24min AMRAP:
    - 500m Row
    - 12 Russian Kettlebell Swings
    - 21 Box Step Ups
  • Finisher, V-Ups:
    50 V-Ups for Quality

See All Previous Workouts
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 ...

read more

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 ...

read more

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 ...

read more

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. ...

read more
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 ...

read more

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 ...

read more

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 ...

read more

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 ...

read more

Did you know that "SPEED" is one of the 10 General Physical Skills which we so proudly brag about improving in CrossFit? Yet, often do we forget to program for it. Now don't get me wrong here, heavy weights and the classic power lifts do build speed themselves by simply making you move a heavy load ...

read more

How to decipher food labels We are bombarded with "gluten free" this, "super high fibre protein enriched with added unicorn tears" that. Down every supermarket aisle we can find evidence of manufacturers using misleading marketing tricks to convince people to buy their products. Even if you aren’t a ...

read more