WOD & News

Book Free Intro Session CCF Travelling CrossFitter
After two days with fairly long and lights loads it's time to put some weight on the bar and get stronger! Plus that we also give you a good chance to go blitz in the short sprint WOD at the end.
  • A. Tempo Deadlifts:
    E3MOM x5:
    - 3RM dead stop Deadlifts with 3s negative
  • B. Box Office:
    For Time:
    - 15 Burpee Box Jumps Overs
    - 30 Dumbell Front Rack Step Ups (1x22.5/15kg)
    - 15 Burpee Box Jump Overs (all on 60/50cm box)
    [CAP: 6min]
  • After Party. January focus, day 22 of 31 January 2020:
    10min of:
    - Lower body mobility of Coaches choice
After two days with fairly long and lights loads it's time to put some weight on the bar and get stronger! Plus that we also give you a good chance to go blitz in the short sprint WOD at the end.
  • A. Tempo Deadlifts:
    E3MOM x5:
    - 3RM dead stop Deadlifts with 3s negative
  • B. Heavy Box Office:
    For Time:
    - 15 Burpee Box Jumps Overs
    - 30 DB-Step Ups (1x32/20kg)
    - 15 Burpee Box Jump Overs, (all on 60/50cm box)

    [CAP: 6min]
  • After Party. January focus, day 22 of 31 - Cool down:
    10min of:
    - lower body mobility of Coaches choice
You know the drill by now: 17.30 Barbell Club where Barbell 1-3 is coached and A + B coached in any of our classes, come get some!
  • Barbell 1. Flat-Footed Hang Clean High Pull:
    Beat Last week:
    - 4RM Flat-Footed* Hang Clean High Pull
    (if the heel leaves the floor = no rep)
  • Barbell 2. Hang Squat Clean:
    Beat Last week:
    - 3RM Hang Squat Clean
  • Barbell 3. Jerk Dip Squats:
    5 Sets:
    - 2 Pause Jerk Dip Squats (no drive)
    - 1 Jerk Drive @ 100-110% of 1RM Jerk
  • A. Tempo Deadlifts:
    E3MOM x5:
    - 3RM dead stop Deadlifts with 3s negative
  • B. Heavy Box Office:
    For Time:
    - 15 Burpee Box Jumps Overs
    - 30 DB-Step Ups (1x32/20kg)
    - 15 Burpee Box Jump Overs, (all on 60/50cm box)

    [CAP: 6min]
  • After Party. January focus, day 22 of 31 - Cool down:
    10min of:
    - lower body mobility of Coaches choice
It doesn't get more "CCF Cardio-fied" than this! Basically a standard CrossFit benchmark but simplified to no barbell and step ups instead of box jumps - brilliant way to build more fitness & capacity!
  • A. Cardio Christine:
    24min AMRAP:
    - 500m Row
    - 12 Russian Kettlebell Swings
    - 21 Box Step Ups
  • Finisher, V-Ups:
    50 V-Ups for Quality

See All Previous Workouts

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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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 ...

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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 ...

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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 ...

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