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
CrossFit is actually quite simple… (Part 2).

Ok, so building a base is cool - but what if I want to actually become good at the sport of CrossFit? Well, without sounding too boring: the honest and boring answer is that you need to build an broader base.. I have had the honour of working with many "high level" athletes over the course of my coa ...

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CrossFit is actually quite simple… (Part 1).

But to make it simple, we must first figure out your "CrossFit WHY"! We hear this a lot these days, "you need to know your why", and that is definitely true for your CrossFit Journey as well. Way too many of us stress about too many things in life, and I hope that this series of short articles will ...

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We are super proud to announce that our CCF FitCamp is only growing in popularity and now becoming a fixed membership option at CCF!

Scared of weightlifting? Don't want to do "advanced gymnastics movements like pull ups etc"? "CrossFit looks TOO hardcore for me"?Then maybe the CCF FitCamp is exactly the right way for you to become the fittest version of you! CCF FitCamp - now a "regular membership" at Cape CrossFit! We have been ...

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And finally, the winners of all 3 of our CCF Whole Life Challenges!

We apologise for the delay, but for the winners it was well worth the wait! We started the 6 weeks challenges in the very end of January, knowing that most of the participants would be focusing on the Open. Why? Because we then knew that the results we would get, would be a true reflection of if our ...

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CCF Skill Levels Testing is back!

And this time around we are introducing a new and improved CCF Evolution Skills Charts for 2017! "CrossFitters at every level are on the same path - moving from functional competence to functional dominance." - Coach Glassman. We have always been fans of tracking our progress as a community, and as ...

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CCF Whole Life Nutrition Challenge - Good food on a budget.

Good food on a budget. When it’s cheaper to grab fast food than to prepare a meal at home, its no wonder that many people tend to put their nutrition on the back burner due to cost. As much as we advocate that good quality food should be a financial priority as being tired, overweight and unhealthy ...

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CCF Whole30 Nutrition Challenge Guidelines

What is the Whole 30? This time around we are not only running the CCF Nutrition Challenge as a separate part, but we are also incorporating it with the CCF Whole Life Challenge - by eating Whole30 you can get A LOT of points. One each day that you are 100% compliant with the below guidelines (no "l ...

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Want to test out Functional Fitness but not quite "ready" for CrossFit? The CCF FitCamp is for you!

We are now are offering a "lighter" version of our training that ANYONE can do! Now don't get us wrong here, we truly believe that CrossFit is for anyone but we also understand that it may not be exactly what you are looking for (at least not in the beginning). That's why we are now introducing a ve ...

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The CFF Whole30 Summer 2017 Challenge.

“It’s 3 weeks into January and I am struggling to get back on track.” “The holidays messed with my routine.”“I feel like I wasted all my hard work.”“I can’t stop eating cake.” We hear you! Although we are super glad you guys had an amazing festive season with your loved ones, we are just as keen to ...

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CCF Whole Life Challenge - Summer 2017 edition!

Want to change your lifestyle for ever? These 3 CCF Challenges will make it happen. Over the last couple of years we have had some amazing success with our different Challenges for our members, but none have had such a profound effect on our members lifestyle as last years "CCF Whole Life Challenge" ...

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