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
Supplements Part Three: Fish Oil

This is a series Coach Tash has written about different supplements, when and IF they are needed, and how to use them for your benefit. As you may know Nutrition is actually the very base of our Fitness Pyramid - and as such a good plan for fuel and recovery can make or break your athletic career! W ...

read more
SUPPLEMENTS: PART 2 - CREATINE

This is a series Coach Tash has written about different supplements, when and IF they are needed, and how to use them for your benefit. As you may know Nutrition is actually the very base of our Fitness Pyramid - and as such a good plan for fuel and recovery can make or break your athletic career! W ...

read more
Supplements: Part 1 - Protein Powder

Should I be taking BCAA’S? How about Creatine? Will Glutamine help my DOMS? This is a series Coach Tash has written about different supplements, when and IF they are needed, and how to use them for your benefit. As you may know Nutrition is actually the very base of our Fitness Pyramid - and as such ...

read more
CCF Skill Saturday's - 4 weeks to check your current athletic capacity!

Join our Open Gym between 10.00-12.00 every Saturday for the month of July and Coach Chris & Coach Justin will be there helping you tick off your skills! As you probably know by now we are huge fans of tracking our performance and categorising what's needed for each level of our programs, and in ...

read more
CCF Winter Throwdown 2017 - 3 Boxes, 1 Community!

First of all, thank you! To be honest we never thought that almost 100 of you would plan to spend an entire Saturday morning with us just to do a friendly throw down like this, but you did! When Coach Chris suggested the idea to the coaching team he said "if we can get more than 10 teams that would ...

read more

The evidence in favor of exercise during pregnancy is so strong that the American College of Obstetricians and Gynecologists (ACOG) encourages pregnant women to do moderate exercise for 30 minutes or more every single day. Studies have even shown that very physically active women can benefit from co ...

read more
CCF Competition - we are now offering more classes for Competitive CCF Athletes!

So you have decided to become a Competitive CrossFit Athlete? Why not join one of the most result producing programs out there to reach your goals? The CCF Competition program has grown from the successful history of Cape CrossFit Teams at various competitions, both locally and internationally, and ...

read more
CrossFit is actually quite simple... (Part 4).

But what if I'm a well experienced CrossFitter who want to improve but don't have the TIME to train like a competitor..? This may seem like a plug, but the intention of this final piece of this series is to show you how a 1-hour-a-day-approach with a high intensity program like the "CCF Performance" ...

read more
CROSSFIT IS ACTUALLY QUITE SIMPLE… (PART 3 - Sport).

So you do want to be a competitive CrossFitter? Well, let me start by saying that nothing is impossible - if you work hard enough for it. Secondly, let's also realise that it also takes time to get to the highest level in anything. 10.000 hours to master your craft and Rome wasn't built in a day you ...

read more
Join the Original CrossFit in Cape Town before the end of June 2017 and avoid our fee increase for 12 months!

Cape CrossFit has been around since 2009 and the average member in our 3 boxes across Cape town has been with us for between 2-3 years - even though we don't do long term memberships! We like that loyalty and always want our members to feel that we appreciate their long term commitment towards their ...

read more