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
CCF Euro Trip - First Stop: Italian CrossFit Showdown

What a roller coster of a first competition on this trip for Coach Justin! The first week of the Euro Trip where Coach Justin is competing at two Sanctioned events is over, and I finally got some time between the crazy adventures to give you a little breakdown of how the first competition went. Our ...

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And the biggest winners are...

Similarly to the Nutrition Challenge we saw some epic Performance Improvement in this 8 week period too! We like running our Performance challenges simultaneously to our Nutrition challenges as many of our members like to make it a full on attack on their fitness - and usually the results correlate ...

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And the biggest losers are...

8 weeks of healthy eating - 50 lives changed for ever! "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." - Greg Glassman This is basically what we based our latest "CCF 8 Weeks to Own Your Lifestyle" ...

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Coach Justin's Euro Trip Fundraiser - come for the FUN, walk away with some cool prizes from our sponsors!

Saturday the 13th of April, the place to be? CCF Gardens! As you may know Coach Justin has qualified for not one, but TWO Sanctioned events and will be travelling to take part in first the CrossFit Italian Showdown on the 25-27th of April in Milan, Italy and then the following weekend the Reykjavik ...

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The CCF Test Weeks are here - but WHY do we track our results?

Observable & Measurable Results = Motivation! Imagine going for a 5k run, and running as hard as you can with the objective of set a baseline for your fitness. You push yourself so hard that you end up on the ground for a good 5 minutes after finishing and think to yourself "that really sucked, ...

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The 8 Week "CCF Own Your LifeStyle" comes to a close next week!

Can you believe it has already been 8 weeks since you started your journey to owning your lifestyle? We've pushed you through a bunch of gruelling workouts over these +2 months, worked with weekly habits, recipes, and more. All to enable you to take control of your nutrition. According to the member ...

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Join Team CCF in the Open, win some CCF swag, glory & do some good while you're at it!

This year the Open will be slightly different - Join our CCF Open Super Saturdays! Friday Night Lights has been serving us well but for this year we are, based on feedback from our members, focusing on getting our big CCF Community together on Saturday mornings instead. The idea is that instead of " ...

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Competing at FiCT? Welcome to Cape CrossFit for your pre-comp prep!

Travelling CrossFitters needs a place to train, and at CCF you got one. We've been fortunate enough to get to travel the world while competing at Regionals, Games and various competitions and often been welcomed with open arms at other CrossFit Affiliates to do our last preparations before a competi ...

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Join the CCF 8 Weeks to Improve Your Performance - become fitter and win cash, like our winners from last challenge (in here too)!

3 Different Tests - in the end ONE fitter version of you. We claim that he or she is the fittest that has the biggest capacity in all domains of fitness, so you when we want to see how much you can improve over an 8 week period, you know that you will be tested in strength, stamina, endurance, flexi ...

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Early Bird entries for the "CCF Own Your Lifestyle" - 8 Week Nutrition Challenge, stand a chance to win 12 months of FREE Training at Cape CrossFit!

We are so excited about our first Nutrition Challenge of 2019 that we are now opening up entries this week already - we recommend you to enter as soon as possible as the earlier you enter, the more time you'll have to improve until the final measurements that will take place on the week of the 18-24 ...

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