Unveil the Wonders of Cape Town, South Africa
Welcome to Cape Town, a jewel at the tip of Africa, where the Atlantic meets the Indian Ocean and mountains reach towards the sky. Beyond its spectacular landscapes, Cape Town is a melting pot of cultures, cuisines, and histories. Get ready for a retreat that perfectly balances fitness, exploration, and relaxation against one of the world’s most picturesque settings.
Are you ready to swim alongside penguins, tour some of the world's finest wineries, dive into a natural tidal pool, or experience the local food scene in a whole new way? Perhaps you'd rather wander through beautiful shopping districts or an exhilarating safari to spot lions, rhinos, elephants, and more up close. Our itinerary delivers all this and more!
Complemented by a daily gym workouts, you can anticipate a journey that's nothing short of extraordinary. Scroll down to check out the full itinerary.
Cape Town's landscapes are nothing short of spectacular, from the iconic Table Mountain to the laid-back beaches of Camps Bay. Every corner of the city has a story to tell, each one more memorable than the last.
Whether you're greeting the sunrise from a scenic hike or watching the sun set from the waterfront, the natural wonders of Cape Town will leave you in awe.
One of the things that makes a Grown Strong fitness retreat so special is how easy we make it for you. All you have to do is show up, we handle the rest.
We spend months planning every detail so you do not have to, working closely with locals to make sure you experience not just the highlights, but also the hidden spots most people never see.
The best part? Everything is included! From the moment we pick you up at the airport, everything is taken care of for the entire week. No surprise expenses, no stress, just show up and enjoy the adventure.
Guest Coach Lineup
We’re excited to welcome Dani Speegle, Sam Dancer, and Jenn Dancer as guest coaches for our 2027 Cape Town Retreat. Each of them brings a unique mix of experience, energy, and passion for training, making this an incredible opportunity to learn, be challenged, and have fun alongside some of the best in the space.
More Than the Gym
From powerful training sessions to unforgettable moments outside the gym, they’ll be right there with the group all week. If you’ve ever wanted to train with them in a more personal, laid-back setting while exploring one of the most beautiful places in the world, this is it!
*Only a $500 deposit today and interest-free payment option available.
Just bring your adventurous spirit and comfortable footwear - we’ve got the rest covered!
Your Cape Town home will be the Head South Lodge Boutique Hotel. Located near the waterfront and some of the city’s best shopping areas, this 4-star hotel has everything you need for a comfortable stay.
The best part? We have the entire place to ourselves. A private hotel where you can relax, connect, and spend the week surrounded by like-minded people.
With its prime location, you’re just a short walk from some of Cape Town’s top restaurants, cafés, and nightlife, making it easy to explore whenever you feel like it.
The itinerary is subject to potential changes
March 27th
*Only a $500 deposit today and interest-free payment option available.
Cape Town is a large, modern city and, like any major city, it’s important to be aware of your surroundings.
It is the most visited city in all of Africa and is generally considered safe, especially in the areas where our retreat takes place and during the excursions we organize. For that reason, you should not be any more concerned about traveling here than in other major cities around the world.
Our Cape Town retreat is designed for all fitness levels, with a focus on enjoying the experience. You can expect a mix of activities that blend seamlessly with exploration and relaxation, along with a few gym sessions across four different local CrossFit gyms.
If the blend of leisure and adventure calls to you, this retreat is your calling. Experience the unparalleled beauty of Cape Town alongside a group of like-minded individuals. Whether you’re journeying solo,
with friends, or a partner, you’ll find a warm and inviting community awaiting.
Interested in learning more? Hit contact to connect with us. We’re eager to answer your questions and share in the excitement of this adventure with you!
Date: March 27th - April 3rd, 2027
Retreat Price: $4,395.00
$500.00
Remaining Spots: 13 Rooms Available
What type of occupancy should I book? Click here to find the right one for you.
What’s the difference between Standard, Luxury, and Deluxe rooms? Click here to find the right fit.
Have questions? Schedule a free call with our team here.
For more details on pricing, cancellation policies, and other important information, please refer to our Frequently Asked Questions below.
FREQUENTLY ASKED QUESTIONS
PAYMENT & CANCELLATION POLICY
A $500 deposit (per person) is required to secure your reservation and is non-refundable.
We understand that unexpected situations can come up. While deposits are non-refundable, you may have the option to switch to another retreat or transfer your spot to someone else. Please refer to the sections below for more details, or reach out to retreats@grownstrong.com if you need assistance.
You can choose between:
Installments (Interest-Free)
Split your remaining balance into four payments:
Pay in Full
Pay anytime before January 27th, 2027.
A $500 non-refundable deposit per person is required to secure your spot on the retreat. The remaining balance will be due at a later date and may be paid either in installments or in one lump sum prior to the retreat.
Because we must reserve accommodations, activities, transportation, and staff well in advance, the following cancellation policy applies:
All cancellation requests must be submitted in writing.
Any additional nights booked before or after the retreat dates are non-refundable.
For detailed information on our cancellation policy, please refer to our refund policy here.
We will always do our best to accommodate your request. However, due to non-refundable costs on our end, a $500 transfer fee applies. Transfers are subject to availability and must be requested in advance. Any difference in pricing between retreats will be applied. If the new retreat is lower in cost, the remaining balance (minus the transfer fee) will be issued as credit toward a future retreat. We recommend reaching out to our team as early as possible so we can walk you through your options and find the best solution.
Yes, with our approval. Please contact us as early as possible so we can help coordinate the transfer.
ACCOMODATION
Yes. If you sign up for a shared room, we’ll match you with another guest of the same gender.
Absolutely. Just select Double Occupancy when booking.
If you’d like us to split payments between you, reach out to at retreats@grownstrong.com and we’ll help set it up.
YES, of course you can! We always have a mix of couples, friends, and individuals so you'll fit right in.
Absolutely! If possible, we recommend arriving a day early so you have time to settle in and don’t risk missing any part of the retreat due to travel delays.
If you're interested in arriving early or extending your stay, please contact us at retreats@grownstrong.com, and we'll assist you with the arrangements.
TRAVEL
Flights are not included as our guests travel from all around the world. This approach gives you the freedom to select the flight that best fits your schedule and preferences. However, from the moment you arrive, we take over – handling all transfers from the airport to the hotel, ensuring a stress free experience for you. Once the retreat is done, we'll of course take you back to the airport.
Yes, we provide airport transportation. We'll arrange both your pickup and drop-off at the airport. Before your trip, we'll contact you to collect your flight details, ensuring we're there to welcome you upon your arrival.
Please fly into Cape Town International Airport (CPT). Airport is located 30-60 minutes from our hotel.
After you sign up, we will contact you with exact instructions on how we'll meet you upon your arrival.
Ideally you would arrive anytime before 2pm on March 27th. We try to aim to do our welcome workout at 4pm with time to freshen up for our welcome dinner at around 6pm. The earlier you get in the more time you have to relax before the retreat kicks off.
While there are no scheduled activities on the final day, we recommend booking a flight that departs after 11 AM on April 3rd.To ensure a smooth departure, we plan to get you to the airport at least two hours before your flight. Since the drive is about 30-60 minutes, this will give you time to enjoy breakfast and say your goodbyes without feeling rushed. Plus, no one wants to worry about an early departure on the last night!
ITINERARY
You can find an outline of what to expect further up on this page. As the date approaches, we will share more detailed information with everyone who has signed up. We promise you won't be disappointed!
The itinerary might change slightly, but we will of course keep you updated in such case.
If you have any questions at any time, please don't hesitate to contact us at retreats@grownstrong.com.
You are most certainly allowed to do your own thing! We understand that you may not want to be around everyone 24/7 so if you find yourself needing a break, not wanting to workout or join us on an experience, just let us know. We will always give you options to follow our plan or just do your own thing, it's completely up to you.
WORKOUTS
We typically do a mix of HIIT workouts and strength training.
We'll be exercising in several locations, such at CrossFit gyms and the great outdoors. At the CrossFit gyms, we typically have access to a range of equipment like barbells, dumbbells, kettlebells, and pull-up racks. For our outdoor workouts, we'll embrace a more basic approach, focusing primarily on bodyweight movements.
What all the sessions have in common is their adaptability to suit your fitness level. So, there's no need to feel intimidated or discouraged by the workouts. It is all about having a great time, stay healthy, and most importantly, have fun.
YES! There will be modifications for all fitness levels, and participation in any activity is entirely up to you.
Across all sessions we have the flexibility to accommodate your fitness level, ensuring no one feels out of place. There's no need to worry about the intensity or difficulty of the workouts. Our primary aim is for you to have an enjoyable experience.
Not at all! This retreat is for all levels, ages, and genders. No prior experience is necessary! The main goal is for you to ENJOY YOURSELF! We will cater to everyone who participates, and we will scale each workout to your ability so everyone can join. We will have plenty of staff to accommodate exactly what you need.
FOOD & DRINKS
INCREDIBLE! What all our retreats have in common is our commitment to providing an excellent dining experience. We aim to deliver a blend of local cuisine with a diverse selection of other foods, ensuring a mix of flavors and experiences throughout your trip.
If you have any dietary restrictions, rest assured, we will make every effort to accommodate them. After securing your spot, we'll send a questionnaire to gather information about your food preferences and any allergies you might have.
Of course! While alcohol is not included in the retreat price, you are welcome to purchase drinks on your own at any time. Whether you want to enjoy a glass of wine with dinner or a casual drink during your free time, you are more than welcome to do so. If you are interested in exploring the local nightlife, we are happy to offer suggestions and help point you in the right direction.
OTHER QUESTIONS
Like any major city, staying safe is about making wise choices: we encourage walking in groups, especially at night, and sticking to well-lit, populated areas. Our accommodations are in secure locations, and we collaborate with trusted, knowledgeable local guides to enhance your experience. We'll talk in more detail as we approach the retreat, but rest assured, Cape Town is a safe and welcoming place.
You must be 18 years. Certain exceptions may apply. Reach out to retreats@grownstrong.com for more information.
The typical age range of our participants is 30-60 years old. However, we warmly welcome everyone, regardless of age. We've had many guests outside this range, including our oldest participant to date at 74 years old and youngest at 14, who both thoroughly enjoyed the retreat.
We've found that around 20 participants is the ideal number for creating a personalized and fun experience. On certain retreats we might go slightly over and others we will try to stay under. Each retreat is supported by at least 2 coaches or staff members, and we often include additional team members as necessary to ensure everyone receives the attention and guidance they need.
Yes, about a month before the trip, we create a WhatsApp group. Here, you can greet your fellow retreat participants and introduce yourself. It's an exciting time, allowing you to see who else is going, with friendships often starting to form even before you meet in person.
It's entirely your choice. We use WhatsApp for communication before and during the retreat. WhatsApp needs an internet connection to work, but our accommodation and most places we visit offer free Wi-Fi, allowing you to quickly and easily connect to the internet at no extra cost. That said, having an international phone plan can give you a bit more flexibility while you’re out and about.
No, we don't provide travel insurance. We suggest you make sure you are either covered by your current insurance or get a specific travel insurance.
The only thing you need to provide is yourself and some extra cash if you'd like to go out for drinks or shop for some souvenirs!
Send any questions to our team at retreats@grownstrong.com or feel free to click here to book a quick call with someone from our team to help answer all of your questions.
Bringing people together through unforgettable travel, adventure, and feel-good fitness.
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