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

How much can you improve your fitness in 8 weeks? Short answer: a lot! Tomorrow we will test out two things: a max lift and a classic Benchmark WOD then 8 weeks later we will put you to the test again. Whoever improves the most walks away with not only a massive improvement in their fitness but also ...

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Our 3 CCF Winter Challenges are starting on Monday, so we thought we'd break them down separately for you one at the time. The CCF Eat Healthy Winter Challenge is based on 8 weeks, where you will spend the first 21 days cleaning out anything that could be bad for you - but the real win will be when ...

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(PLEASE NOTE THE DATE CHANGE). We know that those who are the most consistent in their training always seems to get the best results, so why not jump in to these three epic challenges to keep your self motivated as we go in to the slightly colder months? The goal with these three challenges is to mo ...

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The "New" CCF Skill Chart 2016 is here!

In addition to the modifications of our new CCF Programs we have now also modified the CCF Skills Chart that we base our "Big Dawgs Test" on! With the introduction of the "CCF Balance" and "CCF Performance" programs we also thought that it would be perfect to upgrade and improve our Skill Chart that ...

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The Cape CrossFit athletes really represented this year: Not only did we manage to qualify a Team for the new format of the Super Regional (only African team that has qualified for a Regional for 5 consecutive years!) - but we also had one of the biggest team groups on our continent with 70 athletes ...

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Schedule Changes at CCF for Human Rights Day AND Easter!

As usual we will be open most days, check out the different CCF Boxes schedule times: CCF GARDENS – Monday 21st of March (Human Rights Day): Class at 16.00 & 17.00 – Friday 25th of March (Good Friday): OPEN 16.4 “Friday Day Lights”, 09.00-12.00! – Saturday 26th of March (Easter): CLOSED – Monday ...

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The CCF Programming evolves one step further. We have always been very proud of our model, where progression according to your specific level has always been a cornerstone in our way of doing CrossFit. We really do believe that CrossFit is for everybody, and now we are tailoring our different levels ...

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We won, in more ways than we thought possible. Yes, I am biased. I ran the competition (with the help of an amazing support team) and I am also very biased in my love for Cape CrossFit - but seriously what a weekend!? The CCF Family.[/caption] The Wolfbadgers won the competition, more on that later, ...

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Next weekend is Fittest in Cape Town and amidst all the craziness of new PB's’, first muscle ups and strategy talks, I have been asked a lot what I would suggest that a competitor eats throughout the weekend. First of all: Do not over think things and PLEASE DO NOT CHANGE ANYTHING! Now is not the ti ...

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What are YOU doing for your employees health? We are now giving you the chance to give them FREE HEALTH CARE for 2 weeks! In the +6 years that we have been training human beings in Cape Town, we have constantly heard the same stories: "I feel so much more energised since I started with you!", "I per ...

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