Cape CrossFit

What makes heavy dumbbells and wall balls more fun..?

Doing it with Friends and throwing in a bit of Cardio sounds like a perfect approach to us. 👊🏽

Schedule a FREE “No Sweat”-Consultation ASAP and we’ll tell you more about our Community & Lifestyle driven approach to Fitness:

📧 [email protected]
📱 +27 79 035 5900 (Office WhatsApp)

Let’s PEAK! 🔺

We leave no man, woman, or.. kettle bell behind! 😅

Our view is that fitness is best served VARIED, that means different workouts, different movements, and different tools - like on Workers Day when we took on this cool partner WOD with a chunk of “odd movements” shared with a partner. 🤝

We got a full week of varied workouts coming your way this coming week - see you on the floor?

PEAK x VIDA running into the weekend all over 🇿🇦 🔥

Thx for the warm welcoming in all our locations, your team’s energy is infectious. 👊🏽

Running, epic views, community vibes, delicious coffee - and it’s for FREE for anyone!

See you there next week?
*Sign Up via 🔗 in bio ⬆️

Partner WODs are so much easier, right..? 😅

Happy Freedom Day Team, no better way to celebrate a Public Holiday than working hard together!
Even Coach got involved in the end.. 😂💪🏽

Normal schedule for the next 3 days, see you there?

Are the weekend WODs your favorite too? Good thing we got plenty coming your way this crazy short week! ⬇️

WEEK AHEAD:
• MONDAY: Barbell Club and High Volume partner WOD 👯‍♀️
• TUESDAY-THURSDAY: Normal schedule. ✅
• FRIDAY: Barbell Club plus KettleBell Hero Partner WOD 💣
• SATURDAY-SUNDAY*: CLOSED (programmed long run) 🏃‍♀️

*Thx for understanding as we’re giving our Team a well deserved “delayed Workers Day + long weekend” next week. 🙏🏽

Book your sessions and let’s have a Community WOD-kind of week = Let’s PEAK! 🔺

“MAXIMUS” - a 9-year CCF/PEAK Special Tester named after a special young boy! 🔥

Each number is correlated to the birth of Max - “Rx+” version below ⬇️

20min17s AMRAP:
BUY-IN:
• 1242m Row
THEN AMRAP IN REMAINDER:
• 30 Wall Balls, (20/30lbs)
• 3 Hang Power Cleans (0.75/1.0 x body weight)
• 17 Chest To Bar Pull Ups

The kind of WOD you’re happy it only shows up once a year if you it right. 🥵😅

Happy belated bday young lad, we can’t wait to see you do this one day!

Reminder to not take it all too serious.. 🤙🏽

Fitness is meant to be fun, Fitness is MORE fun with friends - if you agree we highly recommend tomorrows Community Saturday with a FUN Partner WOD!

PS. Yes, Jess is likely still found dancing somewhere on the gym floor.. 🤷🏾‍♂️

Want to get strong? Lift weights! 🏋🏽‍♀️

BUT, remember to choose objects & movements according to your capacity, goals, and experience level. 💪🏽

As an example take a look at yesterday’s workout ⬇️

FOR TIME, 12-9-6 Reps of:
• Power Cleans
• Over Head Squats
• Floor Press

Super experienced athletes use body weight on the barbell, whilst if you’re new to weightlifting OR If you need more unilateral (single sided) training - use Dumbells and do 2x as many reps = 24-18-12 reps!

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Give us a shout if you want to know more about what it means to train at a Gym where everything is Tailored for YOU. 👊🏽

Schedule a FREE “No Sweat”-Consultation ASAP and we’ll tell you more:

📧 [email protected]
📱 +27 79 035 5900 (Office WhatsApp)

Let’s PEAK! 🔺

Breaking myths, staying in the Zone (2). 🤙🏽

A common misconception in the fitness industry is that “only HARD workouts counts”, but in reality 1-2 days per week of Low Intensity can actually improve your fitness MORE than crushing yourself day in and out ever will..

Today’s 40min AMRAP of Zone 2 Cardio mixed with Skills was designed to tap in to the benefits of Z2 training ⬇️

• MITOCHONDRIAL Growth = more energy across every workout! 🔋

• Maximizes FAT burning as fuel, preserving glycogen for when you need it 🔥

• Accelerates RECOVERY — show up tired, leave feeling better ❤️‍🩹

• Raises your AEROBIC ceiling — bigger base = higher output in everything else ⚡️

Mix your hard efforts with a few easy, longer, ones each week and see how your fitness & well being improves!

A partnership made in heaven. 😍

Thx for sponsoring 26.3, but even more so coming on board as a PEAK Brand Partner! 🫱🏽‍🫲🏾

TAILORBLEND’s unique offering of 100% individualized supplements goes hand in hand with our “Tailor for the Individual” PEAK Philosophy - keep your eyes open for some super cool promotions coming 🔜

PS. CONGRATULATIONS to our Lucky Draw winners, Charlie, Shawn & Andre - you’ll receive your R300.00 Tailorblend Voucher shortly! 👊🏽