Author: Trent_Adm1n

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

Day	Focus of Day	Strength / Skill	Conditioning
Monday	Reintroducing Squat Volume + Short Interval Conditioning	Back SquatEvery 2:30 × 4 Sets: 8 Reps @ 65%	“The Reset Button”Every 2:15 × 7 Sets: 12 WB / 10 Pull-Ups / 8 Alt DB SnatchScore: Avg Time/Set
Tuesday	Overhead Strength + Midline/Pulling Chipper	Push PressEvery 2:00 x 4 Sets 5 reps @ 65–80% progressive loading	“Fresh Start”400m – 30/25 Push-Ups – 15 Clean & Push Jerk –  400m Run – 15 Clean & Push Jerk – 30/25 Push-Ups – 400m Run
Wednesday	Longer Mixed-Modal Conditioning + Core Rotation	—	“The Countdown”20:00 AMRAP – T2B / DU / DB Step-Overs / DU / Row
Thursday	Hinge Pattern Reinforcement + Sprint Intervals	DeadliftEvery 2:00 × 5 Sets 8 Reps @ 65%	“Clean Slate”Every 5:00 × 3 Sets – 9 KB Swing + 11 LF Burpee + 13/10 Cal Bike Sprint
Friday	Hang Clean Strength + RMU Exposure	Hang Squat CleanEvery 2:00 × 5 Sets 3 Reps @ 60% → build heavy	“Champagne Problems” EMOM 10:00Min 1: 5 Front Squats (from floor @ 70–75%)Min 2: Ring Muscle-Ups (level-based reps or strict pull-up + dip density)
Saturday	Full-Body Partner Grinder + Isometric Holds	—	“Resolution Road” For Time1.6km run 75 Abmat Sit-Ups50 Power Snatch25 Box Jump Overs Barbell: 75/55lb, 34/25kgBox Height: 24/20in Score = Time
Sunday	Push/Pull Strength Superset + Upper Body Accessory	Bench Press + Gorilla Row SupersetEvery 1:30 × 10 Alt Stations	—

Day	Focus	Strength / Skill	Conditioning
Mon	Upper-body strict strength & strict HSPU stamina	Strict Press + Push Press Complex15:00 running clock• 0:00–8:00 – Build to heavy 3 Strict Press + 5 Push Press• Then 2 × (3+5) @ 90% of today’s complex (rest 2:00 between sets)Level 1: Every 2:30 × 6 – 5 Strict Press @ ~7 RPE	“Prancer” 10:00 AMRAP16 Renegade Rows (50/35)4.5 Shuttle Runs (25 ft down/back)8 Strict HSPU4.5 Shuttle RunsStimulus: Aerobic pacing with upper push/pull staminaGoal: 3+ rounds, RPE: 7/10Multiple levels provided for HSPU / DB loading
Tue	Bar Muscle-Up / Pulling density + high-volume chipper	Strength Every 2 min / 10min 5 strict pull up 8 Ring row	#TEAMPRVNTUESDAY “Rudolph” – 16:00 AMRAP40 Front Squats (95/65)30 Burpee Box Jump Overs (24/20, facing)20 Bar Muscle-UpsScore: Total repsGoal: 170–240 repsStimulus: High-volume chipper, pulling stamina, leg enduranceRPE: 9/10(Full scaling tracks for L2, L1, Masters, Competitor, Travel)
Wed		Death by Strict HSPU  Starting at 3 reps add 1 rep every minute until failure	“CFC Programmed” For Reps:18min AMRAP 200m run Overhead plate carry 20/1510 Power clean 60/4030 sit up  Barbell: 60/40
Thu	Classic bodyweight conditioning (Christmas Day)	—	“Comet” For Time12 Rounds:5 Strict Pull-Ups10 Push-Ups15 Air Squats30 Double-UndersGoal: 18–26 minutesStimulus: Classic strict pulling/pushing stamina + aerobic rope cyclingRPE: 8/10
Fri	Barbell cycling + TTB intervals		“Blitzen” For Time (4 Sets)Each Set:15 Power Cleans (115/75)200 m Run20 Toes-to-Bar200 m RunRest: :30 after Set 1 → 1:00 after Set 2 → 1:30 after Set 3Score: Total time (incl. rest)Goal: 2:45–4:00 per set; 14:00–20:00 working timeStimulus: Barbell cycling + gymnastics repeatability + aerobic pacingRPE: 9/10
Sat	Partner mixed-modal grind with rope climbs + synchro work	Rope Climb Skill (pre-workout) – lock & stand, climb mechanics, descents	“Sleigh Ride” Partner 25:00 AMRAPP1: 15/12 Cal Row (each)P2: 2 Rope Climbs (each)Then together:12 Synchro Box Jumps (30/24)16 Synchro Push Press (95/65)Repeat for 25:00Score: Total repsGoal: 3.5–5+ full roundsStimulus: Long partner conditioning; rope climbs, synchro jumps/pressingRPE: 8/10
Sun	Strength/conditioning EMOM with bench + core + grip	— (strength and conditioning integrated)	“Donner” 20:00 EMOMMin 1 – 15 GHD Sit-UpsMin 2 – 15 Bench Press (135/95 Rx)Min 3 – 50 Double-UndersMin 4 – Max Distance Farmers Carry (70/53)Min 5 – RestScore: Total distance on carryGoal: ≥200 ft / 60 m each farmers segmentStimulus: Midline stamina, pressing volume, grip enduranceRPE: 7/10

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 Pull-Up Capacity15:00–18:00 – Max Unbroken Strict Pull-Ups (or best-scaled strict option)Test 3 – BBJO Capacity21:00–28:00 – 50 Burpee Box Jump Overs (24/20 in), 7:00 CapStimulus: Maximal power, strict strength, and high-output conditioningRPE: 10/10
Tue	Front Squat Strength + Mix Modal Aerobic Stamina Test	Front Squat0:00–12:00 – Establish 5RM Front Squat(New athletes: Every 3:00 × 4, 8 @ 6–7 RPE)	“Engine Room” – 3 Rounds For Time20/14 Cal Echo Bike → 60 ft Dual DB Walking Lunge (35/25) → 400 m Run → 25 Wall Balls (20/14) Goal: 15–18 min (Cap 18)Stimulus: Aerobic conditioning + leg staminaRPE: 8/10
Wed	Open Benchmark Re-Test	—	OPEN 25.3 – Re-TestFor Time (Cap 20:00):5 Wall Walks → 50 Cal Row → 5 Wall Walks → 25 Deadlifts → 5 Wall Walks → 25 Cleans → 5 Wall Walks → 25 Snatches → 5 Wall Walks → 50 Cal Row Loads:Men: DL 225, CL 135, SN 95Women: DL 155, CL 85, SN 65Stimulus: Mixed-modal stamina, shoulder endurance, posterior chain fatigueRPE: 9/10
Thu	Bench Strength + Gymnastics Test	Bench PressTake 12:00 to Establish 5RM Bench Press(New athletes: Every 3:00 × 4, 8 @ 6–7 RPE)	“Hanging On” – For Time100 Toes-to-Bar (Cap 10:00)Stimulus: Grip + midline stamina testRPE: 8.5/10
Fri	Jerk 1RM + Interference Test	Split JerkEvery 1:30 × 10 Sets – Build to 1RM for the Day(New: EMOM 1:30 – Push Jerk + Pause Split Jerk)	“Higher Ground” – 10:00 AMRAP5 Shoulder to Overhead (155/105) + 10 American KB Swings (53/35) + 25 Double-Unders (adding 5 DU each round: 25–30–35…) Stimulus: Shoulder interference + pacing under fatigue
Sat	Holiday Benchmark – Long Grinder	—	“12 Days of Fitness”1) 200m run 2) Burpees3) Front Squat 60/04) Pull-Ups5) Toes to Bar6) Dumbbell Suitcase Reverse Lunge (Each Side)7) Hang Power Clean 60/408) Alternating Dumbbell Snatch9) Push up10) Deadlift 60/4011) Shoulder to Overhead 60/4012) Cal Machine  Dumbbell: 50/35lb, 22.5/15kg
Sun	Strength EMOM – Load Exposure	“Load Management” – 24:00 EMOMMin 1: 1 Power CleanMin 2: 5 DeadliftsMin 3: 10 DB Bench PressMin 4: RestBarbell: Start ~80% 1RM Power Clean and build by feelStimulus: Heavy barbell exposure + upper pressingRPE: 6–7/10

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 / Skill	Conditioning
Monday	Long Conditioning + Leg Volume	—	“The Kingsroad”Every 15:00 × 2 Sets (Reverse order on Set 2)100 DU 50 Air Squats40/32 Push-Ups40 Wall Balls30 Burpees Score: Sum of TimesStimulus: Long aerobic stamina + upper-body repeatabilityRPE: 8/10
Tuesday	Snatch Technique + Anaerobic Power	Snatch Complex – Every 2:00 × 6 Sets: Snatch Pull + TnG Snatch + High Box Jump @ 70–80% of 1RM SnatchPower or Squat	“Dracarys” – Every 1:30 × 6 Sets5 Power Snatch (135/95, 61/43kg) + 12/9 Cal Machine Score: Avg Time/SetStimulus: Anaerobic sprint capacity
Wednesday	Gymnastics Strength + Mixed Modal	“Winterfell” – 20:00 EMOM1: 6/4 Strict Pull-Ups + 10 TTB2: 8 Shuttle Runs / 150m Run3: 4 Wall Walks4: :40 Ring Plank	—
Thursday	Deadlift Strength + Benchmark Conditioning	Deadlift + Banded Swings – Every 3:00 × 4 Sets5 Deadlifts @ 75% + 10 Banded Russian Swings	“Christine” – 3 Rounds MAchine Cal 20/15 12 Deadlifts (Bodyweight) 21 Box Jumps (20 in) Score: Time
Friday	Front Squat + Split Jerk + DB Cycling	Front Squat + Split Jerk – Every 2:00 × 5 Sets5+1 @ 65%, 5+1 @ 70%, 4+1 @ 75%, 3+1 @ 80%, 2+1 @ 80%+	“Valar Morghulis” – Every 3:00 × 4 Sets5/5 Single DB Hang C&J 5 Burpees 10 Dual DB Thrusters 5 BurpeesScore: Avg Time/Set
Saturday	Member of the month HARRY	25min AMRAP  600m run  2 Rope climb  15 Toe to bar 600m run  4 Rope climb  20 toe to bar  600m run  6 rope climb  25 toe to bar  600m run  8 rope climb  30 toe to bar  Continue….
Sunday	Pressing Volume + Cyclical EMOM	Bench Press – Every 2:30 × 4 Sets (10 @ 55%, 10 @ 60%, 8 @ 65%, 8 @ 65%)	“House Stark” – 12:00 EMOM1: 12 DB Hex Press2: 15/12 Cal Ski3: Max Distance KB Farmers Carry4: RestScore: Total Carry Distance

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 Skill + Midline Control	Bar Muscle-Up Progressions	20:00 AMRAP2 Wall Walks 4 Bar Muscle-Ups 8 Alt DB Snatch 32 Double-Unders
Wed	Long Aerobic + Grip Endurance	—	6 × 5:00 AMRAP (1:00 Rest b/t Sets)18/13 Cal Bike 400 m Run 18/14 Cal Row Max [x]• Sets 1, 3, 5 = DB Step-Overs (2 × 50/35 lb, 20 in Box)• Sets 2, 4, 6 = KB Farmers Carry (2 × 70/53 lb, 5 ft = 1 rep)
Thu	Olympic Lifting + Midline Integration	Power Clean + Split Jerk / Squat Clean + Split Jerk	3 Rounds For Time 25 Wall Balls + 10 Power Clean & Push Jerk Every 3:00 add 25 Abmat Sit-Ups
Fri	Upper Strength + Anaerobic Power	Bench Press	– 5 × 1:00 AMRAPs (1:00 Rest)10 Chest-to-Bar Pull-Ups  Max Burpee Box Jump Overs (24/20 in)
Sat	Partner Endurance + Coordination	—	Individual 5 Rounds For Time 800 m Run 10 TTB 5 Power Snatch 10 KB Swings
Sun	Gymnastics Strength + Aerobic Flow	8:00 EMOM 4 Wall-Facing HSPU	12:00 AMRAP 200 m Row 30 ft DB Front Rack Lunge 10 DB Push Press (50/35 lb)

Day	Focus	Strength / Skill	Conditioning
Mon	Barbell Power + Press Stamina	Split Jerk – Every 1:30 × 6 Sets 2 @ 75% → build to 85% (aim for 2-RM feel).	For Time 21-18-15-12-9-6-3 DB Push Press (50/35lb, 22.5/15kg) + 200 m Run each round
Tue	Leg Strength + Aerobic Engine	Front Squat – Every 2:30 × 4 Sets (5 @ 75%, 4 @ 80%, 3 @ 80%+, 2 @ 85%)	15:00 AMRAP 20/16 Row 15 TTB 5 Power Clean (205/145 lb, 93/68kg)
Wed	Upper-Body Strength + Skill Density	Bench Press – Every 3:00 × 5 Sets (6 @ 75%, 6 @ 75%, 4 @ 80%, 4 @ 83%, Max @ 88%) Goal: 2+ extra reps final set	3 RFT 25 American KB Swings (53/35 lb, 24/16kg) + 5 Wall Walks
Thu	Holiday Benchmark Medley Workout		Row + Thrusters, Pull-Ups, Push-Ups, Sit-Ups, Air Squats, Row + OHS, Snatches + Burpees + Clean and and Jerks,, Wall Balls (see full sequence)
Fri	Speed Under the Bar + Interval Control	Power Snatch – 10:00 EMOM 1 @ 80–85% Focus: Crisp pull + fast turnover	– Every 3:00 × 5 Sets 12/9 Echo Bike, 36 Double-Unders, 12 Alt DB Snatch (50/35lb, 22.5/15kg Score: Total Interval Time RPE: 8 / 10
Sat	Partner Chipper + Grit	KB Race Tap Game	For Time (With Partner) 10-1 Deadlift (225/155) + Burpee Box Jumps (24/20) Alt. Reps Per Partner
Sun	Full-Body Strength + Recovery	“Taste the Rainbow” – 20:00 EMOM 1: 10 Strict Press (60%) 2: 50 ft Farmers Lunges 3: 10 Inverted Rows 4: 10 Goblet Cossack Squats Goal: Unbroken reps Stimulus: Full-body strength / hypertrophy RPE: 5 / 10

Day	Focus	Strength / Skill	Conditioning	Accessory / Optional Work
Monday	Barbell Power + Stamina	Power Clean + Squat CleanEvery 3:00 × 5 Sets3+2 @70%, 2+2 @75%, 2+1 @80%, 1+2 @83%, 1+1 @85%+Beginners: 5–7 Hang Power Cleans @ light-moderateModifications: Hang/Block Power Cleans, Power-only variations	“Hydra”5×2:00 AMRAPSet 1: 10 Shuttle Runs + Max Rep Wall BallsSet 2: 9 Shuttle Runs + Max Rep Wall BallsSet 3: 8 Shuttle Runs + Max Rep Wall BallsSet 4: 7 Shuttle Runs + Max Rep Wall BallsSet 5: 6 Shuttle Runs + Max Rep Wall Balls*No rest between AMRAPsScore: Total RepsStimulus: Aerobic power & leg endurance RPE: 8/10Goal: Consistent rep output through descending sets	3 Sets for Quality – 12/12 Banded TKEs, :45 Sorenson Hold, 20 Landmine Trunk Rotations
Tuesday	Skill Focus + Aerobic Power	Ring Muscle-Up ProgressionEvery 1:30 × 6 Sets (2–4 RMUs or scaled variations)Level Options: Strict Pull-Up / Dip work, Banded Low Rings, or Push-Ups/Ring Rows	“Griffin”3 Rounds For Time 25/20 cal  machine, 25 Abmat Sit-Ups, 15 Burpee Box Jump Overs (24/20 in)Goal: 14–17 min Cap: 18:00 RPE: 8/10Stimulus: Aerobic power & midline control	10:00 AMRAP – 10 Ring Tricep Ext, 10 Ring Bicep Curls, :30/:30 Side Plank
Wednesday	Hinge Strength + Hybrid EMOM	DeadliftsEvery 3:00 × 5 Sets – 5 @70%, 5 @70%, 4 @75%, 3 @80%, 3 @80%Modifications: Sumo, Hex Bar, Block DLs, RDLs (tempo), or Hip Thrusts	“Chimera” – 15:00 EMOM minute 1: 5/5 Single Kettlebell Dead-Stop Clean minute 2: 25/25ft (7.5/7.5m) Single Arm Front Rack Kettlebell Walking Lunge minute 3: 15 GHD Hip Extensions minute 4: 20 Renegade Rows minute 5: Rest Kettlebell: 53/35lb, 24/16kg Dumbbells: 2 x 50/35lb, 22.5/15kg Stimulus: Full-body strength + stability RPE: 8/10	3 Sets – 50 ft Sled Push, :30 Wall Sit, 8–10 Glute Ham Raises
Thursday	Pressing Strength + Shoulder/Midline Stamina	Bench Press – Every 3:00 × 4 Sets 8 @70%, 6 @75%, 4 @80%, Max @80%	“Medusa” – 15:00 AMRAP 1-2-3-4-5… Wall Walks 5-10-15-20-25… TTB 10-20-30-40-50… DUGoal: Through Round 5+ RPE: 8–9/10 Stimulus: Midline endurance + shoulder capacity	DB Chest Complex – 3 Sets: 10 DB Skull Crushers, 10 DB Chest Flys, 10 Hex Press
Friday	Aerobic Endurance + Cyclical Flow	—	“Fenrir” – 2 Rounds For Time 400 m Run → 20 Pull-Ups 400 m Run → 20 DB Snatch 400 m Run → 20 Goblet Squats 400 m Run → 20 Lateral Burpees over DBDB: 50/35 lb, 22.5/15kg Goal: 25–32 min Cap: 35:00 RPE: 9/10 Stimulus: Aerobic stamina + grip control	3 Sets – 10–12 Prone Rows, 10–12 Zottman Curls, 15 Tibialis Raises
Saturday	Team Output + Strict Strength Integration	—	Team Workout – 3-Person Teams “Cerberus”Bike 200/140 Cal + Triplet: 5 Rds (20 Hang Power Cleans / 15 Strict HSPU / 10 Box Jumps)Stimulus: Barbell cycling + strict gymnastics RPE: 8–9/10 Goal: Smooth rotations / technical efficiency	3 Sets – 10/10 Single-Leg Hip Thrusts + 8/8 Side Plank Banded Rows
Sunday	Unilateral Strength + Core EMOM	Back Rack Reverse Lunge – Every 3:00 × 4 Sets 8/8 @ 40% 1RM Back Squat	“Gorgon” – 12:00 EMOM minute 1: 10 Dual Dumbbell Box Step-Overs minute 2: 15 GHD Sit-Ups minute 3: 50/50ft (15/15m) Single Arm Kettlebell Overhead CarryBox Height: 24/20in Dumbbells: 2 x 35/25lb, 15/12kg Kettlebell: 53/35lb, 24/16kgStimulus: Posterior chain & midline endurance RPE: 7/10	3 Sets – 10/10 Single-Leg RDLs, :30 Hollow Hold, :60 Plank Hold

Programming Summary – Ares Week 2

• Strength Work (4 Touches):
  
  • Monday – Bench Press
    
  • Wednesday – Gymnastics EMOM (Strict HSPU volume)
    
  • Friday – Front Squat
    
  • Sunday – Strength EMOM (Sumo DL + Close-Grip Bench + Rows)
    
• Conditioning Variety:
  
  • Short Intervals – Wed (5 x 2:00 AMRAPs)
    
  • Long Chipper – Tue (Run + Barbell + TTB)
    
  • Aerobic Repeatability – Thu (10 × 3:00)
    
  • Fast Threshold – Fri (5R thruster/pull-up/bjo)
    
  • Long individual Grind – Sat (25–30 min)
    
• Stimulus Balance:
  Strength endurance → Gymnastics volume → Threshold pacing → Team aerobic flow.
  Strong emphasis on hinge, press, and midline resilience heading into Ares Week 3.

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

Monday —

Focus: Technical barbell + unilateral stability + stamina under fatigue.
– Today’s repeatable 20:00 EMOM layers power snatches, dual-DB reverse lunges, and max bar-facing burpees. Coach crisp snatch positions (patient pull, fast turnover), steady posture on lunges, and sustainable burpee cadence (aim for 1–2 reps variance per round). Use the rest minute to reset breathing and preserve bar speed. 

Quality first; only add snatch load if mechanics hold.

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Tuesday —

Focus: Benchmark triplet: #TEAMPRVNTUESDAY—wall balls + barbell cycling + BMU separator.
– 3 rounds for time: Wall balls, clean & jerks, row, and bar muscle-ups. Wall balls should be unbroken or split once; C&J as fast singles or quick doubles to keep bar speed high. Row at ~85% without spiking HR. BMUs decide the day—choose repeatable sets or efficient singles with short rests. 

Composure early, precision always.

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Wednesday —

Focus: Aerobic power intervals with shoulder/midline interference.
– Every 7:00 x 4: Echo → American KB swings → double unders → wall walks → shuttle runs. Target 4:45–5:30 work, 1:30–2:15 rest. Push but don’t redline the bike, keep swings unbroken, jump rope smooth, wall walks controlled (<:45), then close the round with efficient shuttles. 

Emphasize breathing patterns and clean station transitions to hold splits.

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Thursday — Strength EMOM →

Focus: Front-squat/DB bench stamina into pressing density under fatigue.
– Open with a 12:00 EMOM pairing front squats (position, bracing, tempo) and DB bench (smooth lockout, no bounce).
– Then 8:00 ascending ladder of ring push-ups + box jumps. Manage early pressing fatigue with deliberate breaks; keep box jump rhythm snappy and transitions tight. 

Aim for consistent movement quality and a strong push in the larger rounds.

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Friday —

Focus: Midline interference: run → TTB → heavy deadlift.
– 3 rounds for time of 400m run, 21 TTB, 12 deadlifts. Coach sustainable run pace that preserves grip/core, then big, efficient TTB sets (the separator), and disciplined deadlift mechanics (tight bracing, smart touch-and-go).
– Accessory Work Finisher: Midline and Hamstring Work

Hold even splits through round three; form trumps ego on the barbell.

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Saturday — HERO WOD ‘JACK’

AMRAP 20 mins: Push Press, Kettlebell Swings and Box Jumps

Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/80 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

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Sunday — “Checkered Flag”

Focus: Gymnastics Skill Work and Efficiency, Midline stamina + strict pulling quality (for-quality intervals).
– 10:00 EMOM: Pull-Up Skill Work or Strength Work
– Every 3:00 x 4: GHD sit-ups + renegade rows. Not a race—coach bracing, hip-to-core sequencing on GHD, and anti-rotation on rows. 

Each round should leave rest; aim for identical reps and pristine positions. Finish with easy mobility to close the week clean.

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

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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

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Wednesday – October 8th

Conditioning: “Brain Stew” – Monostructural aerobic test with row, DU, and run
Accessories: KB carries + ankle and tibialis work

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Thursday – October 9th

Benchmark Testing: Push Press 3RM → Max Strict Pull-Ups → 50 Burpees to Plate
Accessories: Z-Press + Ring Rows

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Friday – October 10th

Strength: Build to 3RM Deadlift
Conditioning: “Give Me Novacaine” – Deadlift + box jump ladder-style chipper
Accessories: Forearm plank + Sorenson hold

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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

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Sunday – October 12th

Conditioning: “When I Come Around” – 40:00 EMOM w/ machines, pull-ups, squats, and wall walks
Accessories: Wall sits + handstand holds