TIMETABLE

CF WOD – 60 min

Designed to strengthen weakness and maintain strengths. It will expose individuals to new movement patterns strength protocols and challenging conditioning circuits.

The daily WOD General Conditioning Program will cover:

• Beginner and Advanced Warm Up
• Mobility Drills
• Focused Work Out of the Day (WOD)
• Core Work
• Stretching and Soft Tissue work

The CF program is educational as much as it is fitness, you will be exposed to new movements and strength and conditioning protocols. As you adapt to the WOD- General Conditioning Program you may want to take your training further so we have areas for specific training, such as Olympic Lifting or Endurance Programming Or Individualised Programming. Or simply come to our Speciality Program Sessions of Hand Balance- Mobility -Rings – Olympic Weight Lifting 

Individual Programming 

As part of membership, we can take you further via programmed Work Out that can focus on whatever goal you wish to achieve. By Emailing you can be given extra work to put on top of the WOD or cycle to work towards your chosen goals.

Olympic Lifting WOD — Olympic Lifting protocols designed to get you lifting and improving strength and power in relation to the sport of Olympic Lifting.

Endurance WOD — Interval formats on the C2 Rower, Bike, Ski or Run designed to focus on getting better at going distance.

Saturday Sessions has the Main bulk of the Speciality Focus Sessions.

Speciality Focus Sessions

These Specialty Focus Sessions will change each Saturday to give focus on the technical elements of each area.

• Pose Running
• Kettlebell Sport
• Hand Balance 
• Locomotion
• Rings and Bar Hanging 
• Row Technique
• Mobility Stretch Therapy 

CF INDUCTION – 60 min