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Key Focus Points for the Week: Strength + Olympic Lifting Progressions: Conditioning Themes: Weekend Training Focus:

PRVN PUMP Monday: Day 1 Wednesday: Day 2 Friday: Day 3 Warm-Up: 10:00 For Quality1:00 Cardio Choice10 Goblet Squats 8 Box Step-Ups + 4 Box Jumps1 Wall Walk + 20 sec Nose

Key Focus Points for the Week: – Strength Progressions: – Conditioning Themes: – Weekend Training Focus:

We move onto our first week of testing after completing 2 cycles of the current strength program. Testing will be performed over 2 weeks

Reminder this Saturday we have the CFC In House Competition. The ground floor gym space will be closed from 12pm Friday as we set up for the comp. Upstairs will

THE CFC IN HOUSE COMP IS FAST APPROACHING 🙂 IF you haven’t registered now is the time to secure yourself in the comp. Rego is closing in a few days.

We move into deload week this week with a focus on lower percentages and accessory movements within our strength components.

We move onto the 3rd Week of the strength cycle and we take on both Emily and Sarah member of the month WOD

New Strength Program: We are going to trial a new strength program to change things up a little and bring some more volume to our strength base line. It is

As we come into colour week soon we will be altering the strength slightly this week and will not follow the standard Wendler cycle.