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

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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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Saving Private Ryan

11 June 2013

I first met Ryan in Las Vegas 2007... ...and anyone who ever been to Vegas knows that it's probably not one of the most healthy cities in the world, as a matter of fact it may very well be one of the most decadent ones out there. Ryan and I were both "professional" poker players back then, meaning w ...

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The end to a long season for most. The first out of hopefully many competitions for some. And a stepping stone towards bigger adventures for a lucky few! First of all, if you haven't been sleeping under a rock the past few days, you are probably already aware that we currently have the Fittest Woman ...

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Hi Ninjas, Just a quick update on what is going on this week. You may have heard the buzz the last couple of weeks where a bunch of our brave athletes have been trying their hardest to prepare them selves for weird movements like Burpee Muscle Ups and even more insane workouts for a full weekend of ...

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The Fittest in Cape Town competition took place this past weekend in what must surely be one of the most picturesque venues for an elite CrossFit event in the world – Camps Bay High School. With Table Mountain at its back and over-looking the beautiful Camps Bay coast line below, the event had no op ...

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