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.

A Journey Beyond the Ordinary

Are you ready to swim alongside penguins, tour some of the world's finest wineries, dive into a natural tidal pool, or embark on a paragliding adventure with the city spread out below you? Perhaps you'd prefer a leisurely stroll through one of the most spectacular botanical gardens or an exhilarating safari to spot lions, rhinos, elephants, and more up close. Our itinerary delivers all this and more! Complemented by multiple gym workouts, you can anticipate a journey that's nothing short of extraordinary. Scroll down to explore the detailed itinerary.

CrossFit Open in Cape Town

Although the 2025 CrossFit Open dates are yet to be announced, we expect to be able to tackle one or two of the Open workouts during our week in Cape Town. This unique opportunity lets you experience the challenge alongside seasoned Games athletes Lauren Fisher & Rasmus Andersen and a fitness-loving community. Whether you’re a CrossFit veteran or new to the scene, our focus is on shared fun and exhilaration, not competition. Participation in the CrossFit Open is NOT a requirement.

The Great Outdoors

Cape Town's landscapes are nothing short of spectacular, from the iconic Table Mountain to the tranquil beaches of Camps Bay. Every corner of the city has a story to tell, each more enchanting 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.


Explore & Fitness

Day 1

February 22nd, 2025

  • Arrival
  • Light Welcome Workout
  • Welcome Dinner

Day 2

February 23rd, 2025

  • Morning Yoga at Camps Bay Beach
  • Dip in Tidal Pool
  • Lunch in Kirstenbosch Botanical Garden
  • Gym Workout
  • Exclusive Dinner with 14 Spice Infused Dishes

Day 3

February 24th, 2025

  • Gym Session
  • Lunch
  • Boulder Beach Kayak with Penguins
  • Light Snack
  • Visit Cape of Good Hope during Sunset
  • Dinner

Day 4

February 25th, 2025

  • Early Sunrise Hike up Lion's Head
  • Visit Three Renowned Wineries using the famous Franschhoek Train
  • Dinner

Day 5

February 26th, 2025

  • Gym Session
  • Paragliding OR Massage at Hotel
  • Free Day to explore
  • Dinner

Day 6

February 27th, 2025

  • Guided all-day Safari Game Day Reserve Tour
  • Dinner

Day 7

February 28th, 2025

  • Gym Session
  • Lunch
  • Visit Table Mountain using Famous Cable Car
  • Dinner

Day 8

March 1st, 2025

  • Breakfast
  • Departure

*Only a $500 deposit today and interest-free payment option available.

What's Included?

  • 7 night stay at Cloud 9 Boutique Hotel
  • 3 meals a day plus snacks
  • All activities, transportation & workouts
  • Welcome swag bag and other goodies
  • Good times!

Just bring your adventurous spirit and comfortable footwear - we’ve got the rest covered!

Luxury Meets Boutique at Cloud 9 Hotel

Your Cape Town home will be the Cloud 9 Boutique Hotel, nestled in the city's vibrant heart. This boutique hotel offers modern comforts, stunning rooftop city views, and a spa - ensuring an unforgettable stay. With its prime location, you’re just a walk away from the city’s best dining and nightlife.

Fitness For All Levels

Our Cape Town retreat is designed to accommodate all fitness levels, with a focus on enjoying the experience. Expect a variety of activities that blend seamlessly with exploration and relaxation and of course a couple of gym sessions at local CrossFit gyms. It's the perfect setting to energize your body and soothe your soul.

Is This Trip Right For You?

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!

Reserve Your Spot For Cape Town
Reserve Your Spot For Cape Town
Reserve Your Spot For Cape Town
Reserve Your Spot For Cape Town
Reserve Your Spot For Cape Town
Reserve Your Spot For Cape Town

Reserve Your Spot

Date: February 25th - March 1st, 2025

Retreat Price: $4,600.00

Deposit: $500.00

Click here to learn more about room upgrade.


 For detailed information on pricing, cancellation policy, and more, please refer to our Frequently Asked Questions below.

 Click here to book a free call with our team to get all your questions answered.



  • Private Single Occupancy
    Indulge in the luxury of your own private room, complete with a spacious king-size bed.
    Ideal for travelers in pursuit of peace and seclusion between activities.
    Total Retreat Price: $4,600 
  • Private Double Occupancy
    Immerse yourself in comfort with a king sized mattress to share with your partner or good friend in the privacy of your own room. If you prefer separate sleeping spaces, we can accommodate your request for two separate mattresses.
    Total Retreat Price: $4,200 (per person) 
  • Shared Room
    We partner you up with someone else from the retreat of same gender. A great way to make new friends and save a little bit of money.
    Total Retreat Price: $4,200

A $500 deposit (per person) is required to secure your reservation and is non-refundable.

We recognize that unexpected situations, such as illness, injuries, or travel disruptions, may necessitate a change in plans. Although the deposit is non-refundable, Grown Strong will consider requests to transfer the deposit to another retreat on a case-by-case basis. Reach out to if this applies to you.

You have the flexibility to pay the remaining balance in one lump sum or divide it into four convenient, interest-free payments.

If you choose to pay in installments, the due dates are as follow:

  • October 25th, 2024
  • November 25th, 2024
  • December 25th, 2024
  • January 25th, 2025

Or Payment At Once:
Alternatively, you can pay the balance in full at any time before December 25th, 2024

Our cancellation policy is as follows:

  • 90 Days Notice: Should you cancel your reservation at least 90 days before the retreat's start date, you will be eligible for a full refund, excluding deposit.
  • 60 Days Notice: Cancellations made at least 60 days before the retreat's start date qualify for a 50% refund.
  • 30 Days Notice: If you cancel at least 30 days prior to the retreat's start date, you are eligible for a 25% refund.
  • Within 30 Days: Any cancellations made within 30 days of the retreat's start date will not be eligible for a refund.

For detailed information on our cancellation policy, please refer to our refund policy here.


If you would like to pay the discounted double occupancy rate and be paired up with a fellow retreat attendee of same gender, please sign up using 'Shared Double Occupancy' and we will take care of finding a good fit for you.

YES, absolutely! Make sure to sign up as a 'Double Occupancy'.

If you want us to handle the split of the payment into two, please reach out to after you have signed up and we can help you mitigate the payments.

YES, of course you can! We always have a mix of couples, friends, and individuals so you'll fit right in.

Absolutely! We actually encourage arriving a day early to allow you time to settle in, adjust to the time difference, and ensure that in case of travel delays, you won't miss any part of the retreat.

If you're interested in arriving early or extending your stay, please contact us at, and we'll assist you with the arrangements.


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.

Absolutely, 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 a quick 25 minute drive 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 4pm on the 22nd. We try to aim to do our welcome workout at 5pm with time to freshen up for our welcome dinner at 6:30/7pm. The earlier you get in the more time you have to relax before the retreat kicks off.


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

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.


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'll 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.


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! If you’re looking to enjoy some drinks at the hotel or explore the local nightlife, we've got you covered. We'll provide suggestions and help set you on your way.

Additionally, on select evenings, an alcoholic beverage will be included with your dinner. And of course, we always organize a goodbye party towards the end of the trip, allowing us all to enjoy a night out together.


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 for more information.

The typical age range of our participants is 25-50 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 68 years old, who thoroughly enjoyed the retreat.

We've found that 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 4-6 weeks 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 we all 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 hotel and most places we visit offer free Wi-Fi, allowing you to quickly and easily connect to the internet at no extra cost.

No, we don't provide travel insurance. We HIGHLY suggest you make sure you are either covered by your current insurance or get a specific travel insurance.

  • Accommodations
  • 3 meals a day (breakfast, lunch & dinner)
  • Snacks, water, & post workout protein shakes
  • All workouts
  • All activities
  • All transportation
  • Welcome swag bag
  • Good times!

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 or feel free to click here to book a quick call with someone from our team to help answer all of your questions.