WOD & News

  • A. "The Right to be Fit":
    With a Partner For Time:
    - 800m Team Run
    - 70 Russian Kettle Bell Swings (24/16kg)
    - 60m Synchro Walking Lunges, 50 Box Step Ups - (24/16kg)
    - 60m Synchro Bear Crawl
    - 70 Russian Kettle Bell Swings
    - 800m Run
    *KB-Movements are shared anyhow

    CAP: finish before we close (count on 25-35min or so)
  • After Party: 30 Days of 30 Rotational Midline Reps, Day 21:
    30 Twisting Toes To Bar
    *feet touch outside of Left hand then Right hand = 2 reps
  • A. "The Right to be Fit":
    With a Partner For Time:
    - 800m Team Run
    - 70 Russian Kettle Bell Swings (32/24kg)
    - 60m Synchro Walking Lunges, 50 Box Step Ups - (24/16kg)
    - 60m Synchro Bear Crawl
    - 70 Russian Kettle Bell Swings
    - 800m Run
    *KB-Movements are shared anyhow
    CAP: finish before we close (count on 25-35min or so)
  • After Party: 30 Days of 30 Rotational Midline Reps: Day 21:
    30 Twisting Toes To Bar
    *feet touch outside of Left hand then Right hand = 2 reps
  • A. "The Right to be Fit":
    With a Partner For Time:
    - 800m Team Run
    - 70 Russian Kettle Bell Swings (32/24kg)
    - 60m Synchro Walking Lunges, 50 Box Step Ups - (24/16kg)
    - 60m Synchro Bear Crawl
    - 70 Russian Kettle Bell Swings
    - 800m Run
    *KB-Movements are shared anyhow
    CAP: finish before we close (count on 25-35min or so)
  • After Party: 30 Days of 30 Rotational Midline Reps: Day 21:
    30 Twisting Toes To Bar
    *feet touch outside of Left hand then Right hand = 2 reps

See All Previous Workouts

We are restructuring our membership fees on the 1st of July. Join us now and you too can become the fittest version of yourself in one of our boxes this winter! But we wouldn't be us if we didn't let any of our current members, or any of you sitting on the outside looking in, first get the chance to ...

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Did you know that "SPEED" is one of the 10 General Physical Skills which we so proudly brag about improving in CrossFit? Yet, often do we forget to program for it. Now don't get me wrong here, heavy weights and the classic power lifts do build speed themselves by simply making you move a heavy load ...

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How to decipher food labels We are bombarded with "gluten free" this, "super high fibre protein enriched with added unicorn tears" that. Down every supermarket aisle we can find evidence of manufacturers using misleading marketing tricks to convince people to buy their products. Even if you aren’t a ...

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You made it!

06 June 2016

#BOOM Apologies this isn't Twitter or Instagram. #YOLO Its been 21 days and you are feeling great, looking fantastic and performing like a ninja in class so where to from here? Firstly lets take a moment to take stock of and evaluate your progress thus far. High 5 yourself and your buddy for all of ...

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No more over full classes! We are stoked with our members commitment to their own consistency and in combination with an ever growing CCF community we have seen some classes being over populated. As mentioned in our June Newsletter, we are now taking action to ensure that you always experience the h ...

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To say that I am proud is the understatement of the year.. The Team's performances this year was obviously something to be proud of, but even more so I think that our TEAM spirit and positive environment that we created this year was something to not only be super proud about but also something that ...

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This article forms part of our 2016 Winter Nutrition Challenge and was created to help participants improve their eating habits. We also offer in depth nutrition coaching if you feel like you'd need an extra helping hand. Hey folks, This week I’ll be sharing how I plan for the week and eat in a way ...

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You could think of the The Whole30 as a nutritional reset and a way to curb those unhealthy cravings and habits. It is an elimination diet that aims to identify any food groups that could be having a negative effect on your health. The food groups usually omitted during this period are: sugar, grain ...

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NB: If you haven't joined the Challenge yet, you can still do so by booking a Skill Sessions and getting your measurements and photos taken before the end of this week. We are also stoked to announce that The Whole Food Pantry are sponsoring food boxes to the top 3 winners in this challenge! (The ch ...

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Let’s do this thing CCF Crew! This week, as we "ease into" our Nutrition Challenge, we are going to be looking at the specific foods we should be eating during this 21 day period in order to set ourselves up for success and along the path to a balanced, healthy and sustainable relationship with food ...

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