WOD & News

NB: If you haven't joined the Challenge yet, you can still do so by booking a Skill Sessions and getting your measurements and photos taken before the end of this week. We are also stoked to announce that The Whole Food Pantry are sponsoring food boxes to the top 3 winners in this challenge! (The ch ...

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Let’s do this thing CCF Crew! This week, as we "ease into" our Nutrition Challenge, we are going to be looking at the specific foods we should be eating during this 21 day period in order to set ourselves up for success and along the path to a balanced, healthy and sustainable relationship with food ...

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Come and support our team that is travelling to Madrid, Spain, to compete at the Meridian Regionals! We are overwhelmed with the amount of support we have received from the entire CrossFit community for our athletes (more then 50 of the 100 Wolfpack T-shirts have been preordered already!) and we hop ...

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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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