WOD & News

Winners of the CCF Whole Life Challenge!

A little more than 8 weeks ago we set up a challenge with the entire aim to completely change peoples Lifestyles - and we succeeded! We built this Challenge around 4 areas which we believe are all connected, and when done right has the power to create such healthy impacts on our members lives that i ...

read more

CCF Schedule over

09 December 2016
CCF Schedule over

As the festive season approaches we are still open for business so that all our members can get as much training in as possible! For obvious reasons, travels, time off with family, and so on during the Holiday Season the schedule will adjust a bit to the demand starting next week already - but in ge ...

read more

Yesterday we presented the winners in our Performance Challenge - today we take a look at the members who made the most out our Nutrition Challenge! "I don't think I was really very mindful of the kinds of food I put on to my plate to make up that balanced meal before starting the challenge." Raadiy ...

read more

How much can you improve your fitness in 8 weeks? These dawgs did it to the max! Our last 8 Week Challenges targeted 3 different areas with the entire goal to improve: Performance (winners shown here) Healthy Eating, (new blog post coming out this week) Lifestyle! (The CCF Whole life challenged) We ...

read more
CCF Kids is kicking off for summer!

From next week onwards you may be seeing some crazy fun WODS go down on Tuesdays AND Thursdays at CCF Gardens…. PRE and POST WOD: Move around the cones and FREEZE. Hoola Hoop Game Workout of the day: AMRAP "Whatever we feel like": 3 jack IN the box 3 jack ON the box Bear crawl around the cones Based ...

read more
Time to get serious about your Fitness Goals!

Time to set your end of the year Goals with CCF! We truly believe that CrossFit is for everyone, but we also know that individualisation will create even better results for you! Did you know that all our members have an Assigned Coach that they can meet up with as often as once a month to talk about ...

read more

Non Scale Victories

26 October 2016
Non Scale Victories

I am pretty chuffed to say that most of your goals around the CCF Whole Life Challenge centered around the aim of improving your eating habits and your performance in gym, but that is not to say that the offshoot of this for many, was to lose weight in the process. At CCF we have always championed t ...

read more
Summer Schedule 2016-2017 from next week!

Summer is finally here and the 3 Cape CrossFit boxes are fuller than ever, so naturally we need to make some space in the classes for all you CrossFit-crazy members! We hope that you will find that the new schedules, with plenty of added classes and some modified times, allows you to easily find spa ...

read more

I love my slow cooker! I spent about R800 on it and I have used it every week to prep myself and Chris's lunch for the week. What I love about it is that prep time is minimal so I end up saving a lot of time and effort by just chucking that weeks protein of choice and veg into it and letting it do i ...

read more
CCF Max Aerobic Power WOD's - a "new" approach to increase your fitness!

Max Aerobic Power, sounds pretty cool hey? Well you will see it quite regularly in the CCF Programming over the next couple of months so I thought it could be good to explain Why we are doing these, and How I think you should approach them for best results. Confusingly enough, the Max component of t ...

read more