CALL US TODAY FOR A FREE TRIAL
Metcon
For time
800m run
10 Box jump
3 Rope climb 14ft
Assault bike RPM 100/80rpm
600m run
20 Box jump
6 Rope climb
Assault bike RPM 100/80rpm
400m run
30 Box jump
9 Rope climb
Assault bike RPM 100/80rpm
200m run
40 Box jump
12 Rope climb
Assault bike RPM 100/80rpm
Olympic lifting
Snatch drip deadlift
3sec pause at hang
5-5-5-5-5
Saturday is a special WOD in memory of my son on his 6th birthday. This is a WOD I do yearly for his Bday and is programmed for the CFC
Day Focus Strength / Skill Conditioning Mon Snatch exposure + transitions under fatigue Power Snatch (cluster singles @ 70%+) PRVN Cyclical – 12:00 AMRAP (WW / TTB / DB snatch)
HAPPY NEW YEAR CFC. REGULAR FULL CLASS TIMETABLE KICKS OFF FROM MONDAY 5am Looking forward to an amazing 2026 with the CFC Community A new year is a great opportunity
If you have any questions feel free to contact us and we’d be more than happy to help
