WOD & News

  • A. Mikko's Triangle:
    EMOM28 - chose a number between 10-18 cals and keep it on ALL stations:
    - Assault
    - Row
    - Ski
    - REST
  • After Party: Mobility:
    2min per station: Pigeon, Saddle + 3x30s of Box Shoulder Stretch
  • A. Mikko's Triangle:
    EMOM28 - chose a number between 10-18 cals and keep it on ALL stations:
    - Assault
    - Row
    - Ski
    - REST
  • After Party: Mobility:
    2min per station: Pigeon, Saddle + 3x30s of Box Shoulder Stretch
Today is an ACTIVE RECOVERY DAY, follow the instructions carefully as we need you to be fresh for tomorrow's FiCT2018 Online Qualifier #3.
  • Active Recovery. Mikko's Triangle @ moderate effort:
    EMOM30:
    1. Assault Bike
    2. Row
    3. Ski Erg
    4. REST
    * You should have a "best score" in Mikko's Triangle (40min-version), today we want you to take off 25% of that to make it a moderate effort.
    ** As an example, if your best is 16 cals across, do 12. If your best is 20 cals across, do 16. Etc.
    *** This is meant for breathing and staying in an Aerobic zone, there should be no lactic acid in your legs etc.
  • CCF Pre-WOD. Mobility:
    1. Super Hip Mob, 2min per side.
    2. Pigeon on steroids, 2min per side.
    3. Shoulder Distraction, 2min per side.

See All Previous Workouts
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What is the Whole30?

10 September 2017
What is the Whole30?

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CCF Spring into Summer 2017 - NUTRITION Challenge

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CCF Whole Life Challenge - Spring into Summer 2017 edition starts Monday!

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CCF Spring into Summer Whole Life Challenges starts next week - 10 weeks to a Healthier & Fitter you!

Want to get in the best shape of your life this summer? Join our CCF Whole Life Challenges and we'll make it happen. The CCF Whole Life Challenges is a concept that we've been running with great success for a while now - the aim is to turn our members into the Healthiest & Fittest possible versi ...

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CCF Spring Throwdown 2017 - and the winners are...

First of all thank you to all our members that threw down together yesterday! Once again the amount of CCF dawgs showing up for the 2nd of these quarterly throwdowns was nothing but incredible. We had around 100 CCF members working hard, laughing, (possibly some crying), cheering each other on and h ...

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Supplements Part Three: Fish Oil

This is a series Coach Tash has written about different supplements, when and IF they are needed, and how to use them for your benefit. As you may know Nutrition is actually the very base of our Fitness Pyramid - and as such a good plan for fuel and recovery can make or break your athletic career! W ...

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SUPPLEMENTS: PART 2 - CREATINE

This is a series Coach Tash has written about different supplements, when and IF they are needed, and how to use them for your benefit. As you may know Nutrition is actually the very base of our Fitness Pyramid - and as such a good plan for fuel and recovery can make or break your athletic career! W ...

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Supplements: Part 1 - Protein Powder

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