The CAP Plan is a training platform designed from the ground up by Spencer Hendel, James Hobart and Austin Malleolo, five-time Reebok CrossFit Games participants and CrossFit affiliate owners. The HAM Plan is the culmination of a decade’s worth of elite training by Spencer and Austin. Over ten years, they’ve trained thousands of hours – testing, re-testing, experimenting, overcoming adversity, targeting weaknesses, thriving, and pushing their human potential.
Together as coaches, competitors, and best friends Spencer, James and Austin created a unique and individualized program. CrossFit has taken this individualized programming and developed an affiliate model to fit the general needs of your athletes. Through specific targeting, proper dosing, and world-class programming, the HAM Plan can increase overall fitness, crush current weaknesses, and create a game-day ready athlete. The affiliate model has aloud us to develop other specific programs;
Extra Effort: For the athletes that want a little more.
CAP At Home: Stay at home workouts
CAP Compete: For athletes who aspire to compete at the highest levels.
CAP Lifting: Extra work in the power and olympic lifts.
The mission of the CAP Plan is simple – create the best breed of athlete possible and have a hell of a lot of fun along the way. We hope you’re ready because we are!