Reminder Saturday is the CFC BDAY WOD at 1pm followed by drinks
Monday – October 6th
Weightlifting: Build to 1RM Power Clean
Conditioning: “American Idiot” – Interval EMOM w/ bike, barbell cycling, and swings
Accessories: GHD, KB Rows, Planks
Tuesday – October 7th
Strength: Build to 3RM Back Squat
Conditioning: “Basket Case” – Wall Ball density with Toes-to-Bar limiter
Accessories: Medball core + anti-rotation holds
Wednesday – October 8th
Conditioning: “Brain Stew” – Monostructural aerobic test with row, DU, and run
Accessories: KB carries + ankle and tibialis work
Thursday – October 9th
Benchmark Testing: Push Press 3RM → Max Strict Pull-Ups → 50 Burpees to Plate
Accessories: Z-Press + Ring Rows
Friday – October 10th
Strength: Build to 3RM Deadlift
Conditioning: “Give Me Novacaine” – Deadlift + box jump ladder-style chipper
Accessories: Forearm plank + Sorenson hold
Saturday – October 11th
CFC BDAY WOD 1pm Kick off
16 years of COMMUNITY FITNESS
2009 Suburban Bootcamps established
2011 SB Everfit established
2014 CrossFit Coorparoo affiliation was established
16min AMRAP
9 hang power snatch 40/30
11 toe to bar
14 push up
Rest 3min
16min AMRAP
9 pull up
11 OHS 40/30
14 Russian Kettlebell swing 24/16
Sunday – October 12th
Conditioning: “When I Come Around” – 40:00 EMOM w/ machines, pull-ups, squats, and wall walks
Accessories: Wall sits + handstand holds
