WOD & News

Last tested: 21st September 2019
  • A. 2nd Level:
    22min AMRAP:
    - 25 Wall Balls
    - 50 Push-Ups
    - 75 Sit-Ups
    - 100 Double Unders
  • After Party: November focus, day 14:
    1min per mob:
    - Calf Stretch per side
    - Seal Pose
    - Twisted Cross (Facedown)
    - Seal Pose
Last tested: 21st September 2019
  • A. 2nd Level:
    22min AMRAP:
    - 25 Wall Balls
    - 50 Push-Ups
    - 75 Sit-Ups
    - 100 Double Unders
  • After Party: November focus, day 14:
    1min per mob:
    - Calf Stretch per side
    - Seal Pose
    - Twisted Cross (Facedown)
    - Seal Pose
Last tested: 21st September 2019
  • A. 22nd Level:
    22min AMRAP:
    - 25 Wall Balls
    - 50 Push-Ups
    - 75 Sit-Ups
    - 100 Double Unders
  • After Party: November focus, day 14:
    1min per mob:
    - Calf Stretch per side
    - Seal Pose,
    - Twisted Cross (Face down)
    - Seal Pose
  • A. Jack and Jill:
    For Time:
    - 25 Cal Assault Bike
    - 50 Air Squats
    - 100 Single Skips or Double Unders
    - 50 Alternating Lunges
    - 100 Ab-Mat Sit-Ups
    - 50 Air Squats
    - 25 Cal Assault Bike
    [CAP: 18min]
  • Finisher Hang on Bar:
    3x Max Hang On Bar, rest 60s between rounds

See All Previous Workouts

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 ...

read more

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 ...

read more

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 ...

read more

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 ...

read more

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 ...

read more

Come and support our team that is travelling to Madrid, Spain, to compete at the Meridian Regionals! We are overwhelmed with the amount of support we have received from the entire CrossFit community for our athletes (more then 50 of the 100 Wolfpack T-shirts have been preordered already!) and we hop ...

read more

How much can you improve your fitness in 8 weeks? Short answer: a lot! Tomorrow we will test out two things: a max lift and a classic Benchmark WOD then 8 weeks later we will put you to the test again. Whoever improves the most walks away with not only a massive improvement in their fitness but also ...

read more

Our 3 CCF Winter Challenges are starting on Monday, so we thought we'd break them down separately for you one at the time. The CCF Eat Healthy Winter Challenge is based on 8 weeks, where you will spend the first 21 days cleaning out anything that could be bad for you - but the real win will be when ...

read more

(PLEASE NOTE THE DATE CHANGE). We know that those who are the most consistent in their training always seems to get the best results, so why not jump in to these three epic challenges to keep your self motivated as we go in to the slightly colder months? The goal with these three challenges is to mo ...

read more
The "New" CCF Skill Chart 2016 is here!

In addition to the modifications of our new CCF Programs we have now also modified the CCF Skills Chart that we base our "Big Dawgs Test" on! With the introduction of the "CCF Balance" and "CCF Performance" programs we also thought that it would be perfect to upgrade and improve our Skill Chart that ...

read more