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MONDAY AUS DAY 7:30am class Only + 24/7 Open gym Day Focus of the Day Strength / Skill Conditioning Optional Accessories Mon Odd-object cycling mechanics + run/burpee composure DB/KB Hang

Saturday is a special WOD in memory of my son on his 6th birthday. This is a WOD I do yearly for his Bday and is programmed for the CFC

Day Focus Strength / Skill Conditioning Mon Snatch exposure + transitions under fatigue Power Snatch (cluster singles @ 70%+) PRVN Cyclical – 12:00 AMRAP (WW / TTB / DB snatch)

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

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 ×

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

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

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

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

Day Focus Strength / Skill Conditioning Mon Barbell Power + Press Stamina Split Jerk –Every 1:30 × 6 Sets2 @ 75% → build to 85%(aim for 2-RM feel). For Time21-18-15-12-9-6-3DB

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

Programming Summary – Ares Week 2