Thank you to all who can and celebrated our 16th CFC birthday last week!! With our Bday now behind us its gong to kick start the warmer months and lead into more CFC community events.
CFC Events coming up:
Charity Event 29th Movemeber WOD + BBQ and drinks this is will held at CFC both the WOD and follow up event (BBQ/drinks) More details on the WOD etc coming over the next week.
CFC Community night/Christmas PARTYYYY
Date ad location to be advised. We will be combining both these CFC community events into one cracking night. Awarding both our CFC awardees and celebrating the year of 2025 in the Christmas spirit.
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Getting in early and reminding you all as the festive season kicks in soon now is not the time to become complacent with your health and fitness. Keep your training consistent all the way to the end of the year!!!!
| Day | Focus | Strength / Skill | Conditioning |
| Monday | Power & Conditioning | Weightlifting Split Jerk | 16:00 EMOM Max Cal machine Max Wall Balls |
| Tuesday | Gymnastics Stamina + Upper Push | Bench Press | For Time 3 Rounds 25 Toes to Bar + 15 Burpee Box Jump Overs (24/20in) Goal: 7–11 min |
| Wednesday | Leg Strength + Midline Control | Front Squat | Every 4:00 x 3 Sets 50 Double Unders 10 Dual DB Hang Squat Cleans 25/25ft (7.5/7.5m) SA KB OH Walking Lunge (53/35lb) Score = Avg Time/Set |
| Thursday | Engine + Positional Strength | — | 28:00 EMOM Minute 1: 3 Wall Walks Minute 2: 6 Shuttle Runs (25/25ft) Minute 3: 15/12 Cal Row Minute 4: 10 Deadlifts |
| Friday | Barbell Power + Conditioning Capacity | Weightlifting 3-Position Power Snatch | 4 Sets – 2:00 AMRAP 15 GHD Sit-Ups 20 Alt DB Snatch (50/35lb) Max Cal Machine Rest 2:00 Score = Max Calories |
| Saturday | Community Event / Benchmark Blend | — | “Grace Meets Helen” 3 Rounds for Time 200m Run 10 Clean & Jerks 200m Run 21 KB Swings 12 Pull-Ups Time Cap: 20:00 |
| Sunday | Strength + Aerobic Flow | Reverse Lunge (Back Rack) | “Flux” 12:00 AMRAP 500/450m Row 20/15 Push-Ups 20 DB Step-Overs (24/20in, 50/35lb) Goal: ~3 Rounds |
