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Saturday WOD

Partner WOD
30min AMRAP
Partner 1
Sandbag Carry 400m run

Partner 2 AMRAP of:
20 Kettlebell swing 24/16
1 rope climb

*1 partner completes 400m run while partner 2 completes AMRAP swap and continue AMRAP from where partner finished

Weekly Programming and CFC XMAS/NE Timetable

Day Focus Strength / Skill Conditioning / Tests Mon Triple Benchmark Test Test 1 – 1RM Power Snatch0:00–12:00 – Build to heavy single (speed, timing, coordination) Test 2 – Strict

December 13, 2025

Weekly Programming 8th 14th

Lots happening this Saturday with Run Club 12 days of Xmas, Member of the month WOD and Saturday afternoon we have out CFC Xmas party and awards!!!! Day Focus Strength

December 8, 2025

Weekly Programming 1/12-7/12

Day Focus Strength / Skill Conditioning Mon Leg Strength + Sprint Conditioning Front + Back Squat ComplexEvery 3:00 × 5 Sets 3 Rounds For Time21 Thrusters 15 Bar-Facing Burpees Tue Gymnastics

November 29, 2025

Saturday WOD

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Weekly Programming and CFC XMAS/NE Timetable

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Weekly Programming 1/12-7/12

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