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

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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Winter is usually a slow period, not so much at CCF! The last few weeks our PM Classes have been pumping and the buzz has been amazing. To ensure that we always live up to our main philosophy of having the best Coaching Quality in combination with allowing our members the luxury of training at times ...

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Throwing 200kg over your head may not exactly be what you think of as something you would ever want to do, but let us explain how you, your parents, your kids, yeah exactly everybody, can benefit from doing the movements that are involved in Olympic Weightlifting. What do you mean by "everybody" - s ...

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We often hear that "CrossFit is scary" or "I need to get fit before I start" and we believe these fears to be unnecessary and therefore want to debunk the myths around CrossFit - we are stoked to announce that for 6 Saturdays from the 18th of July we will be offering FREE training for anyone interes ...

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Tomorrow we are starting "Skill Week"! We are entering what can be called a "Deload" transition week in our strength cycle and are using this opportunity to focus a lot on your movements in a work:rest type of programming. Very often athletes come to me after a particularly tough Metcon workout, (in ...

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Lets get gymnasty.

15 June 2015

You cannot kip your way off a rock face. When we think of a gymnast, the general image that comes to mind is that of a tiny, creepily flexible, tight bun sporting, usually Russian female thus creating a further disconnection between ourselves as CrossFit athletes and the movements of the sport itsel ...

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I had a dream.. When the Fittest in Cape Town set up for 2015 was announced I quickly made a plan: I wanted The Honey Badgers to get a chance to defend their title and at the same time I wanted Cape CrossFit to have a "second team" that was competitive enough to fight for a spot on the podium AND I ...

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