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–Friday
05:30 06:00 06:30 07:00 07:30 08:00
1100 1200 1300 1400
1600 1630 1700 1730 1800 1830 1900 1930

Saturday
0700 0730 0800 0830 0900 0930 1000
POSE Running Via Booking 0800 0830
Kettlebell Sport Via Booking 1030

Sunday
1600 1700 1800

MOBILITY

Saturday

1000 1030
SFS TIMES

Saturday 
1100 Via Booking

OLY TECH TIMES

Saturday
1000

OPEN TIMES

Monday to Friday
Between 8:30am – 12pm & 3pm-4pm

Saturday
Between 10am-12pm

Sunday
Between 4pm-6pm