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 to look back on last year asses what worked and what needs improvement and where your heading for the year ahead. First upcoming focus is the 2026 CrossFit Open in Late Feb
| Day | Focus of the Day | Strength / Skill | Conditioning |
| Mon | Rebuild squat volume; positional Oly strength under fatigue | Back Squat 10 @ 65% 8 @ 70% 6 @ 75% 6 @ 75% | 3 Sets For Time 7 OHS + 7 BFB 5 Power Snatch + 5 BFB 3 Squat Snatch + 3 BFB Rest 1:00 between sets |
| Tue | Aerobic repeatability + unilateral loading; high-skill gymnastics | Ring Muscle-Up Skill and Technique | Every 8:00 × 4 600m Run 50 ft Single KB FR Lunges 30/22 Cal machine 7/5 Ring Muscle-UpsStrict Strength Option: 10/8 Strict PU + 10/8 Strict Dips |
| Wed | Barbell power exposure + midline density under interference | Power Clean Every 2:00 × 5 Sets 1.1.1.1 @ 65–80% (cluster) | 12:00 EMOM Min 1: 10 Deadlifts @ 60% Min 2: 50 DU Min 3: Max TTB Min 4: Rest |
| Thu | Upper-body volume push; escalating skill fatigue management | Push Press 10 @ 65% 8 @ 70% 6 @ 75% 6 @ 75% | 10:00 AMRAP 1–2–3–4–5… Wall Walk Complex 10 DB Bench Press 5 Shuttle Runs |
| Fri | Mixed-modality baseline test; cyclical power + gymnastics | Chest to Bar Pull-Up Progressions | “PRVN Affiliate Baseline” 20:00 EMOM Min 1: Row Cals Min 2: BFB Overs Min 3: Chest-to-Bar Pull-Ups Min 4: Wall Balls |
| Sat | Partner pacing, synchro stamina, midline endurance | — | 21:00 AMRAP (Partners) 50 Synchro American KB Swings 50 Synchro Weighted Sit-Ups 50 sec Synchro HS Hold 200m Run w/ Medball |
| Sun | Upper-body strength progression + structural balance EMOM | Bench Press + Chest Pass 10 @ 65% 8 @ 70% 6 @ 75% 6 @ 75% + 5 Supine Medball Chest Passes each set | 15:00 EMOM Min 1: :30 Renegade Rows w/ Push-Up Min 2: 10–12 Ring Ham Curls Min 3: 10 DB Curls + 10 DB Kickbacks Min 4: :15/:15 Side Star Plank Min 5: :15/:15 Copenhagen Plank |
