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
No special deals, only results - book your CCF Personal Consultation now and change your life for ever!

It's the "crazy time of the year" in the fitness industry and to the left, right, and centre you can find "specials" of "free training" and buy 1 get 2 or whatever else not - but not necessarily at CCF. We value our current members and our way of training too much to give it away for free, however w ...

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2017 is here, let us help you turn your New Years Resolution into a sustainable Lifestyle!

New year, new opportunities! We love the drive and motivation that a new year brings to our community, just like most gyms in the fitness industry we always receive a lot of interest of people wanting to get started at this time of the year - the difference between Cape CrossFit and a "regular gym" ...

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2017 is here, time to get serious!

A new year equals new opportunities! 2017 is here and if you are anything like us you can barely wait to attack the year at full speed and have already started making plans for how you are going to be a better performing athlete than you have ever been before, right? But, do you really have a plan.. ...

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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 ...

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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 ...

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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 ...

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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 ...

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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 ...

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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 ...

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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 ...

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