WOD & News

  • A. Hand Stand Push Ups:
    Practice Free Standing HSPU & then in 5 sets build to:
    - 3RM Strict X-Rom HSPU
  • B. Eliels - "Temple Bell":
    In Pairs: 20min AMRAP,
    - 50 Cal Row (Share)
    then conga:
    21-15-9
    - Wall Balls (20/14lbs)
    - Kettle Bell Swings (32/24kg)
    *Conga = athlete 1 does 21 WB, athlete 2 does 21 WB, athlete 1 does 21 KBS, etc...
  • A. Clean and Jerk Complex:
    E2MOMx7 @75-85% of 1RM C&J:
    - 2 Front Squat
    - 1 Split Jerk w3s in Receive
  • B. Front Squat:
    E2MOMx6 - Build to today's Heavy Double:
    - Front Squat
  • C. Press Complex:
    E2MOMx 5 - Build to heavy:
    - 1 Strict Press
    - 1 Push Press
    - 1 Push Jerk w3s in Receive
Big Volume today - we are offering the different sessions coached in these spots at CCF: 07.45-09.00: Barbell Club (A-C) 09.00-10.15: Partner WOD (D) 11.00- : Last Pieces
  • A. Clean and Jerk Complex:
    E2MOMx7 @75-85% of 1RM C&J:
    - 2 Front Squat
    - 1 Split Jerk w3s in Receive
  • B. Front Squat:
    E2MOMx6 - Build to today's Heavy Double:
    - Front Squat
  • C. Press Complex:
    E2MOMx 5 - Build to heavy:
    - 1 Strict Press
    - 1 Push Press
    - 1 Push Jerk w3s in Receive
  • D. Hand Stand Push Ups:
    Practice Free Standing HSPU & then in 5 sets build to:
    - 3RM Strict X-Rom HSPU
  • E. Eliels - "Temple Bell":
    In Pairs: 20min AMRAP,
    - 50 Cal Row (Share)
    then conga:
    21-15-9
    - Wall Balls (20/14lbs)
    - Kettle Bell Swings (32/24kg)
    *Conga = athlete 1 does 21 WB, athlete 2 does 21 WB, athlete 1 does 21 KBS, etc...
  • F. HSPU Conditioning:
    For Time:
    - 100 Hand Stand Push Ups
    * At the start and E2MOM: 10 Burpees

See All Previous Workouts
Team CCF Wolfpack's CrossFit Games 2018 - Coach's Recap

How do we stack up against the best in the world..? When we knew that we had qualified for the CrossFit Games, the solution-needing questions started piling up in my mind."How are we going to get the athletes there financially?", "How are we going to prepare them?", "Will we be able to compete well ...

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Introducing CCF Nutrition Coaching

At CCF all our members have an Assigned Coach that can help you with the basics of Healthy eating by simply looking at what you’ve been eating for the last 3-5 days and provide recommendations on what to eat more/less of - if you however want to really focus on your nutrition our CCF Nutrition Coach ...

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Introducing: CCF Mommy and Me classes!

We have recently seen a demand for Mommy and Me classes at CCF and would love to start a group for moms who want to be fit! There is interest for 2 reasons, the first being to ease back into exercise safely and rebuild strength after giving birth and the second is to be able to do so in a safe and w ...

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CCF Kids program expanding, now we offer "CCF Teens"-classes too!

If our children are our future, surely we want them to be as healthy and fit as possible? Extract from the CrossFit Kids Manual: Children being overweight an obese is a problem globally. Worldwide, in the period of 1990-2010 there was a relative increase of 21% (first decade) and 31% (second decade) ...

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Follow the CCF Wolfpack at Regionals in Madrid, Spain!

It's finally time! Tomorrow, Friday the 1st of June, our Cape CrossFit Wolfpack athletes are finally entering the Caja Magica Arena in Madrid as the home of Rafael Nadal gets turned into the vibrant fire pit of an arena for the CrossFit Games Meridian Regionals 2018! Our athletes are better prepared ...

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CCF Barbell Club - Open for trial for ALL CCF Members

Want to improve your Weightlifting with the best in the business? Well of course you do.. One of the most popular requests in our annual survey was for us to add opportunities to work on Weightlifting and Strength so now Coach Chris and Coach Alan will be coaching these epic Barbell sessions for any ...

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Support the CCF Wolfpack - we are sending our arguably strongest group of athletes ever to Regionals 2018!

2 Individual Athletes & 1 Team - we are so proud! If you would have asked us before this season started what our goals were for the season we couldn't even have dreamed of our entire Team CCF performing as well as they did this year in the Open..Don't get us wrong, we knew that the athletes had ...

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The CCF LIFESTYLE Challenge

The Challenge that sets you up for Life! And when we say Life, we mean it sets you up to LIVE your best life. In today's modern society we are often faced with decision that aren't necessarily productive to our health, both physically and mentally, so what the CCF Lifestyle Challenge is meant to do ...

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The CCF Lifestyle PERFORMANCE Challenge - 6 weeks to boost your results!

How much can you improve in 6 weeks? Well if we look at the participants from our previous Challenge their average improvement was 15% for RX athletes and a whopping 27% for Modified athletes - with the winners improving as much as up to 100% from their original scores! Now the cool thing about thes ...

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The CCF Lifestyle SIMPLE EATING Challenge - find YOUR way of healthy eating!

Nutrition is the FOUNDATION. There's a reason why Coach Glassman started his Fitness Description with "Eat meat and vegetables, nuts and seed, little starch and no sugar." and there's also a reason to why he chose to put NUTRITION as the very base of the Fitness Pyramid.You've heard it before but in ...

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