WOD & News

Book Free Intro Session CCF Travelling CrossFitter
After two days with fairly long and lights loads it's time to put some weight on the bar and get stronger! Plus that we also give you a good chance to go blitz in the short sprint WOD at the end.
  • A. Tempo Deadlifts:
    E3MOM x5:
    - 3RM dead stop Deadlifts with 3s negative
  • B. Box Office:
    For Time:
    - 15 Burpee Box Jumps Overs
    - 30 Dumbell Front Rack Step Ups (1x22.5/15kg)
    - 15 Burpee Box Jump Overs (all on 60/50cm box)
    [CAP: 6min]
  • After Party. January focus, day 22 of 31 January 2020:
    10min of:
    - Lower body mobility of Coaches choice
After two days with fairly long and lights loads it's time to put some weight on the bar and get stronger! Plus that we also give you a good chance to go blitz in the short sprint WOD at the end.
  • A. Tempo Deadlifts:
    E3MOM x5:
    - 3RM dead stop Deadlifts with 3s negative
  • B. Heavy Box Office:
    For Time:
    - 15 Burpee Box Jumps Overs
    - 30 DB-Step Ups (1x32/20kg)
    - 15 Burpee Box Jump Overs, (all on 60/50cm box)

    [CAP: 6min]
  • After Party. January focus, day 22 of 31 - Cool down:
    10min of:
    - lower body mobility of Coaches choice
You know the drill by now: 17.30 Barbell Club where Barbell 1-3 is coached and A + B coached in any of our classes, come get some!
  • Barbell 1. Flat-Footed Hang Clean High Pull:
    Beat Last week:
    - 4RM Flat-Footed* Hang Clean High Pull
    (if the heel leaves the floor = no rep)
  • Barbell 2. Hang Squat Clean:
    Beat Last week:
    - 3RM Hang Squat Clean
  • Barbell 3. Jerk Dip Squats:
    5 Sets:
    - 2 Pause Jerk Dip Squats (no drive)
    - 1 Jerk Drive @ 100-110% of 1RM Jerk
  • A. Tempo Deadlifts:
    E3MOM x5:
    - 3RM dead stop Deadlifts with 3s negative
  • B. Heavy Box Office:
    For Time:
    - 15 Burpee Box Jumps Overs
    - 30 DB-Step Ups (1x32/20kg)
    - 15 Burpee Box Jump Overs, (all on 60/50cm box)

    [CAP: 6min]
  • After Party. January focus, day 22 of 31 - Cool down:
    10min of:
    - lower body mobility of Coaches choice
It doesn't get more "CCF Cardio-fied" than this! Basically a standard CrossFit benchmark but simplified to no barbell and step ups instead of box jumps - brilliant way to build more fitness & capacity!
  • A. Cardio Christine:
    24min AMRAP:
    - 500m Row
    - 12 Russian Kettlebell Swings
    - 21 Box Step Ups
  • Finisher, V-Ups:
    50 V-Ups for Quality

See All Previous Workouts

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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On Saturday, July 14, we hosted the Cape CrossFit Games, an individual CrossFit competition with (modified) events from the actual CrossFit Games. The event was free of charge and took place from 9am to noon. In addition, we streamed the actual CrossFit Games live in the gym, following Rika and all ...

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Cape CrossFit Games

14 July 2012

The Cape CrossFit Games will take place between 9am and noon. Whoever would just like to get a workout in can do so as usual roughly between 9 and 10am: You will be participating the the first two events of the CCF Games. Everyone that competes in the entire Games will get a free T-shirt (Regionals ...

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Join us this Saturday the 2nd of April to test your Skill Levels! With the Open done and dusted we now give you a great opportunity to check your current skill level and capacity in all areas needed in CrossFit (and in life), which will also give you a great chance of identifying weak areas to work ...

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