WOD & News

  • A. Strict Press:
    1-1-1-1-1

    (Cap: 8min)
  • B. Push Press:
    2-2-2-2-2
  • C. Push Jerk:
    3-3-3-3-3
  • D. Burpees:
    50 Bupees for Time

    (Cap: 5min)
  • After Party: Jefferson Curls:
    3x 12-15 Jefferson Curls
  • A. Strict Press:
    1-1-1-1-1

    (Cap: 8min)
  • B. Push Press:
    2-2-2-2-2
  • C. Push Jerk:
    3-3-3-3-3
  • D. Burpees:
    50 Bupees for Time

    (Cap: 5min)
  • After Party: Jefferson Curls:
    3x 12-15 Jefferson Curls
  • A. Power Snatch:
    E2MOM:
    - Build to a Heavy Double TnG Power Snatch
    - Start at 60% of 1RM Snatch and add 3-5% per lift.
    - You are allowed ONE miss, after 2nd miss you must move on to B.
  • B. Snatch Complex:
    E30s x20 - for total "perfect sets" @ 85% of A:
    - 1 Power Snatch
    - 1 Hang Squat Snatch

    *Stepping forward, pressing out, Squat Snatching your Power, all = no rep.
    ** Score is how many sets out of the 20 you hit with "perfect" form.
  • C. Back Squat:
    E2MOM: 3-3-3-3-3+ @ 85% of 1RM Squat.

    This means 3 reps for 4 sets and then max reps on last set.
  • D. For Time:
    - 5/4/3/2/1 Legless Rope Climbs
    - 25/20/15/10/5 GHD Sit Ups
  • CCF Pre-WOD. Mobility and Activation:
    1. Foam Roll T-spine & Lats with band for distraction, 2-3min.
    2. Banded Shoulder Distraction, 90s per side.
    3. Front Rack Mobility with band attached high in rig, 90s per side.
    4. 3 Rounds for Quality:
    - 10 Horisontal Band Pull Aparts
    - 10 Vertical Band Pull Aparts
    - 10 Over Head Squats with band in Active Shoulder-Pos.

See All Previous Workouts
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We apologise for the delay, but for the winners it was well worth the wait! We started the 6 weeks challenges in the very end of January, knowing that most of the participants would be focusing on the Open. Why? Because we then knew that the results we would get, would be a true reflection of if our ...

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CCF Whole Life Nutrition Challenge - Good food on a budget.

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CCF Whole30 Nutrition Challenge Guidelines

What is the Whole 30? This time around we are not only running the CCF Nutrition Challenge as a separate part, but we are also incorporating it with the CCF Whole Life Challenge - by eating Whole30 you can get A LOT of points. One each day that you are 100% compliant with the below guidelines (no "l ...

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Want to test out Functional Fitness but not quite "ready" for CrossFit? The CCF FitCamp is for you!

We are now are offering a "lighter" version of our training that ANYONE can do! Now don't get us wrong here, we truly believe that CrossFit is for anyone but we also understand that it may not be exactly what you are looking for (at least not in the beginning). That's why we are now introducing a ve ...

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The CFF Whole30 Summer 2017 Challenge.

“It’s 3 weeks into January and I am struggling to get back on track.” “The holidays messed with my routine.”“I feel like I wasted all my hard work.”“I can’t stop eating cake.” We hear you! Although we are super glad you guys had an amazing festive season with your loved ones, we are just as keen to ...

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CCF Whole Life Challenge - Summer 2017 edition!

Want to change your lifestyle for ever? These 3 CCF Challenges will make it happen. Over the last couple of years we have had some amazing success with our different Challenges for our members, but none have had such a profound effect on our members lifestyle as last years "CCF Whole Life Challenge" ...

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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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