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

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 Programming) and let us get you there.

Work Out of the Day Sessions

Monday–Thursday 
0530 0600 0630 0700 0730 0800 1100 1200 1300 1600 1630 1700 1730 1800 1830 1900

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

Saturday
0700 0800 0900 1000

POSE Running Via Booking
0800 0830

Rings
0900

Hand Balance
Tuesday 1930
Saturday 0930

Mobility
1000

Weight Lifting
1030

Kettlebell Sport Via Booking
1030

Sunday
1600 1700 1800

MOBILITY

Thursday

1930

Saturday

1000

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

0930

Rings basic

Saturday

0900

OPEN TIMES

Monday to Friday
Between 0830 – 1200 & 1500 – 1600

Saturday
Between 1000 – 1200

Sunday
Between 1600 – 1800