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

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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New years resolutions or not, we have the solution for the "new you" right here: CrossFit is "too hectic"..? ;) We know we are good, in fact we believe that we are so good that we will give you your first payment back if we can't make you fitter and healthier. We promise that you will feel and see t ...

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We already have a lot of students training with us, so we just want to make sure you all know about our Student Discounts. If you are a full time student you immediately get 10% off from any of our memberships. On top of this we also have memberships that are already discounted for anyone that prefe ...

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CCF - one of the biggest teams out there. We have always been proud of our members willingness to throw themselves in the deep end and take part in various competitions partly to challenge themselves, but mainly for the fun of it. This year's United We Stand games was no different. Team CCF consiste ...

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"I'd love to get in shape for summer, but CrossFit looks hectic!" "Those movements are so advanced", "I don't want to lift heavy weights" or our favourite: "I need to get fit before I start CrossFit".. We have heard it all. And as much as we are 100% convinced that anyone can do CrossFit at Cape Cro ...

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