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

Thamar wants to help you improve your running! So after competing in the Fittest in Cape Town and watching The Test of Fitness (if you have not seen it then you should really watch it -http://www.youtube.com/watch?v=3eGgWEr-Vv8), I realised that Crossfit isn’t just about strength training or weight ...

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The Open at Cape CrossFit

25 February 2014

Hey ninjas,It is finally that time of the year when the entire worldwide CrossFit community comes together and competes with and against each other - the CrossFit Games Open 2014 is here! WHEN ARE WE DOING THE OPEN WOD's? The last couple of years we have had a great time doing the Open WOD's on Satu ...

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At Cape CrossFit our goal is to help you become the best you can be. Of course, training hard plays a helluva important role to do this, but eating well is just as important. You are essentially what you eat - all of you is made up of the nutrients, the minerals, the vitamins you take in through foo ...

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Lately, a lot of new CrossFit competitions have come up and while signing up and competing as an Individual can be as easy as a mouse click, teaming up for a CrossFit competition can be a tough one. Here are some tips in general and specifically with the upcoming Fittest in Cape Town 2014 in mind: I ...

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An insight to our programming at CCF. adobe editing software I have been Head Coach at Cape CrossFit for a while now, and responsible for all the programming since the beginning of 2013. I could not be happier with how our brilliant coaches manage to transfer my sometimes fairly complex thoughts on ...

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When most most ninjas come across this question there's always that immediate thought that pops up and we think THAT'S WHY I LOVE CROSSFIT! I was just the same, but... [5 minutes later] I ended up lost for words and thinking over the past five minutes my topic for this article has changed about thre ...

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I can sit here and tell you a thousand reasons why I love CrossFit and why I do it and why it’s so good for you, but that would be a read for days, so instead I am going to share the biggest impact It has made in my life. Through my teen years and up until I found CrossFit I always had an extremely ...

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"I’m tired of women thinking they are supposed to be weak. I don’t know who taught them this. I don’t know if it was their mothers, the media, and/or their friends. I don’t know how this started or who started it, but I do know that it needs to end. Whatever it was, whoever it was, it needs to be ki ...

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This is not a gym. We've all done it. Paid a gym membership and never showed up. Or done the hardest part and got through the doors, only to turn around once we've swiped for the points. Our intentions were good - to get fit, healthy, lose weight, get strong but "going to the gym" never really did a ...

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And we are adapting as well, here's a few changes to our program that will make you happy: CCF in Gardens adds a new room of 300sqm! Finally the final preparations have been made and we are ready to start using the new space in full! This means that we can run two big classes at once, we can have 25 ...

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