Cape CrossFit

Like to lift weights? How about doing it under fatigue? 🏋🏽‍♂️

Today’s WOD was designed to balance fitness with strength, and thus reward those that can keep it together when the heart is jumping out of your chest! Try it ⬇️

10 ROUNDS, 1min ON / 1 min OFF:
In the work minute:
• 9 Lateral Burpees
• 3 Over Head Lunges / Over Head Squats / Hang Snatches

Chose movement variation based on your skill level and build to your heaviest set over the 10 rounds! 💪🏽

Super Saturdays are for getting Strong & Fit - but you know what?

So are all the other days: head over and book your sessions for the rest of the last week of August - that way we’ll enter spring with some PEAK Momentum! 💪🏽

Post HYROX = back to regular programming, aka good vibes and lifting weights.. 🤙🏽

This week continues with the “Classic Benchmarks in different variations”, with an added focus of lifting weights/moving loads under fatigue - make sure to book your sessions if you want to get STRONG!

Yesterday’s “All The Ladies”-WOD was everything… no, we really mean it: it basically had EVERYTHING in there! 😅💪🏽

Over Head Squats, Lunges, Running, Wall Balls, Kettle Bells - but most important ingredient: a community knowing that fitness can only be good if it’s also FUN!

Keep showing up like this Team and August will be a perfect launchpad for the last Quarter of 2026 - see you on the floor tomorrow? 👊🏽

Barbells, PBs, and Fitness - a Friday well spent! 😤

Join us for tomorrows WOMEN’S DAY WOD: “All The Ladies”

3x classic benchmarks built into one long workout, good nes is you get to share it with a friend! 👯

Send your chosen buddy a message and head over to PEAK App and book 📲

Use yo hips! 💣

The Kettle Bell Swing is a great way to learn how to use the posterior chain (hamstrings, glutes & lower back) efficiently!
Focus on “Hips Before Arms” and you’ll produce the most power - which also carries over to other weightlifting movements! 💪🏼

Here’s yesterday’s WOD, a good one to practice the above. ⬇️

“TURTLE SHELL HELEN”
3 Rounds For Time:
• 800m Run
• 42 Kettle Bell Swings to shoulder height
• 24 Sit Ups/V-Ups/GHD-Sit Ups
[CAP: 22’00min]

PS. Bonus points if you can figure out the reason for the name? 🐢

“Here’s to the strong women! 🔥

May we know them.
May we be them.
May we raise them.”

August is Women’s month at PEAK and we kicked it off with the most (in)famous “Girl” of the CrossFit benchmarks: FRAN! 🥵

These ladies didn’t back down though, but rather SHOWED UP, just like we’re convinced all our members will as we take on this full month of benchmark inspired WODs. 💪🏽

🎥: Coach Sasha Tersia Maas

We be ready. 😤

Two weeks out from HYROX South Africa CPT and today’s Full Sim made us excited about seeing all our PEAK-members on that start line! 🏁🏃‍♀️🏃‍♂️

PS. The next two weeks will be all about fine tuning and soon also tapering towards the race, see you on the floor on Monday? 💪🏽