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
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
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
0500 0600 0600 0700 0730 0800
1100 1200 1300 1400 1600 1630 1700 1700 1800 1830 1900
0530 0600 0630 0700 0730 0800 1100 1200 1300 1400 1600 1700 1800 1900
0700 0800 0900 1000
POSE Running Via Booking 0800 0830
Weight Lifting 1030
Kettlebell Sport Via Booking 1030
1600 1700 1800
1100 Via Booking
OLY TECH TIMES
Monday Squat Therapy
Monday to Friday
Between 0830 – 1200 & 1500 – 1600
Between 1000 – 1200
Between 1600 – 1800