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

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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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 ...

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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 ...

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You made it!

06 June 2016

#BOOM Apologies this isn't Twitter or Instagram. #YOLO Its been 21 days and you are feeling great, looking fantastic and performing like a ninja in class so where to from here? Firstly lets take a moment to take stock of and evaluate your progress thus far. High 5 yourself and your buddy for all of ...

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No more over full classes! We are stoked with our members commitment to their own consistency and in combination with an ever growing CCF community we have seen some classes being over populated. As mentioned in our June Newsletter, we are now taking action to ensure that you always experience the h ...

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