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
3 Boxes - more than 100 CrossFit Classes per week to chose from!

We're very excited to get back to a full normal schedule from Monday the 14th of January - and to add to the excitement we are even adding some more classes and Open Gym time due to popular demand! CCF GARDENS - Schedule from January 2019 Our flagship box now offers more than 50 classes per week and ...

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CCF Kids & Teens Program is growing - NEW "Weightlifting & Skills"-classes for Teens!

The Cape CrossFit Kids program has grown massively in 2018, and in 2019 Coach Sasha is looking forward to making more kids than ever before become fitter & healthier through the most efficient "physical education" program out there! We run two different program at CCF, depending on the kids age ...

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Join the CCF 8 Week Challenge and change your life, for ever!

Want a new Lifestyle? Our last CCF Nutrition Challenge was the most successful one we have ever run in our 9 years of operating Cape CrossFit.We had more than 50 members take part in the challenge, 17 of them lost more than 5kg, and 4 of them even more than 10kg in just 8 weeks!*Basically all of the ...

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"Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success. " Pablo Picasso Whilst we at Cape CrossFit have always encouraged goal setting (you have Goal Setting Sessions that are actually ...

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Make 2019 your Fittest year yet - let the most experienced coaching team in Cape Town guide you!

Join us for as little as 3 months and let us change the rest of your life - all NEW members in January 2019 gets a month of FREE Nutrition Online Coaching! Did you know that as few as 8% of people who make New Years resolutions keep them..? We don't believe in the good old: "in 2019 I'm gonna stop [ ...

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The Gift of Fitness - Give away Training at CCF as this year's perfect Xmas present!

Could you possibly give away anything better than the start of a new lifestyle? We don't think so, which is why we decided to help you out in the hunt for the "perfect gift".Knowing that if you are a member at Cape CrossFit, your life have probably been changed in some way or fashion, we'd thought t ...

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CCF Holiday Season Schedule 2018-2019

Don't worry, you can train with us at CCF all year long! As we are heading in to the silly season of the year we are trying to help you navigate between Xmas lunches, "just one drink"-with friends that have travelled to Cape Town from afar, and the usual overall stress that this time of the year can ...

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CCF 8 Week Summer Nutrition Challenge Winners - or should we call them biggest losers!?

We are mind-blown with these results.. 8 Weeks ago we started a challenge that we have refined over the years, but to see these incredible results now at the end of the Challenge is way past what we could've expected - the "CCF 8 Weeks to Summer 2018 Challenge" was by far the most successful one we' ...

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Fittest in Cape Town Qualifiers - here's what you need to know as a CCF Member

The Competition Season is upon us! We are super excited about the news that our* "baby" FiCT is now a "Sanctioned Event"! *Did you know that the founder of Cape CrossFit, Coach Jobst, started FiCT back in 2011? This means that CrossFit Fittest in Cape Town is now going to be one out of only max 16 C ...

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CCF 8 weeks to Summer Challenge: Habit One

This is the first of the 8 weekly habits we will be sending out to the entrants of the latest challenge. You can still enter and receive the rest of the habits, your CCF Nutrition Guide and access the closed Facebook Page. Get in touch with a coach or have a look at this blog post for the times the ...

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