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

What a weekend! If you look closely in this picture you'll find +30 family members from Cape CrossFit supporting their 6 coaches who were competing in the final event of the weekend - Cape Town representing for sure! The CCF Family. I'll get to the competition itself shortly, but I have to start wit ...

read more

So, we have been talking about it for quite a while and I am very excited to announce that we are finally starting our "Werewolf Extra Volume Program"! Time to unleash the beasts. Who should be following this program? Let me start with saying that not everyone should be following this program, corre ...

read more

Your new best friend.. What is the New Skill Chart? Well, easily explained it's a way of validating that all your hard training is really paying off. Benchmark workouts and Benchmark lifts are still great ways of seeing your improvement, but with the new skill levels you can also easily see how day ...

read more

Lately we have had more athletes than ever passing the required level to join our CCF Advanced Classes so I thought it would be a good time to explain the differences, and similarities for that matter, between the two programs. And, I also want to give you guys a little bit of info on what to expect ...

read more

CrossFit Games Africa Regionals 2014 from a CCF view! Actually don't really know where to start, but year after year I always find my self being completely empty and yet extremely motivated at the same time this the first day after "the big competition of the year". Year after year I also grow more ...

read more

Better late than never! Recently we finished our first CCF Challenges of the year and Richie did exceptionally by winning one of them and finishing second in another one of the three in our "CCF Triple Attack Challenges" - we wanna share his story as we find it quite inspiring! Richie before - 1/2 R ...

read more

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 ...

read more

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 ...

read more

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 ...

read more

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 ...

read more