TIMETABLE

CF WOD – 60 min

Includes CF HQ WOD, Endurance WOD or Olympic Lifting WOD.

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

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

CF INDUCTION – 60 min

Induction Sessions for new clients

YOGA/MOBILITY – 30 min

Group Session focusing on joint mobility

SFS – 60 min

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

  • Pose Running
  • Kettlebell Sport
  • Gymnastic Basics
  • Row Technique
  • Mobility Stretch Therapy
  • Program Sessions (Open Sessions)

OLY TECH – 60 min

Coached Olympic Lift Sessions

OPEN SESSIONS

On the unlimited membership you are free to use the gym during open hours and group sessions to complete your own program or the Olympic Lift or Endurance WOD.
Consult the Head Coach for the most appropriate area in relation to the group movements.
Got Specific Goals use our Programing service (Coach Programing) and let us get you there.

 

 

CF WOD TIMES

Monday–Thursday 

0500 0600 0600 0700 0730 0800
1100 1200 1300 1400 1600 1630 1700 1700 1800 1830 1900

Friday
0530 0600 0630 0700 0730 0800 1100 1200 1300 1400 1600 1700 1800 1900

Saturday
0700 0800 0900 1000

POSE Running Via Booking 0800 0830

Handstand 0930

Mobliity 1000/1030

Weight Lifting 1030

Kettlebell Sport Via Booking 1030

Sunday
1600 1700 1800

MOBILITY

Thursday

1930

Saturday

1030

SFS TIMES

Saturday 
1100 Via Booking

OLY TECH TIMES

Monday Squat Therapy
1930

Wednesday

1930

Saturday

1030

Weight lifting

Saturday
1030

Handstand

Tuesday

1930

Saturday

1030

Rings basic

Saturday

0900

OPEN TIMES

Monday to Friday
Between 0830 – 1200 & 1500 – 1600

Saturday
Between 1000 – 1200

Sunday
Between 1600 – 1800