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.
—–
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
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.
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.
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.
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.
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.
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
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.
Focus: Posterior chain strength and strict pulling capacity
Strength: Deadlift 4×5 @ ~70% on a 2:30 clock—build solid mechanics and bracing.
Conditioning: 3×3:00 AMRAP of :30 Toes-to-Bar, 30/22 Echo cals, max strict pull-ups; 2:00 rest. Prioritize smooth transitions and hold strict pulling quality under fatigue.
Accessories: GHD hip extensions, Sorenson hold, three-point DB row for spinal stability.
Tuesday – Sept 30
Focus: Overhead strength + gymnastics blend
Strength: Push Press 6×3 @ 75%.
Conditioning: 8:00 AMRAP of wall walks, burpee box jumps, shoulder-to-overhead (155/105). Keep shoulders organized and pace box jumps for unbroken barbell reps.
Accessories: Ring push-ups, plank hold, and external rotations to bulletproof shoulders.
Wednesday – Oct 1
Focus: Lower-body strength into mixed EMOM stamina
Strength: Back Squat 6×2 @ 80%.
Strength-Conditioning: 12:00 EMOM cycling through reverse lunges, farmers carry, row, and wall balls. Emphasize posture and bracing during carries and squats.
Monday – “The Lyon” + Upper Body EMOM Barbell Cycling under Fatigue Classic 5-round barbell + gymnastics effort with built-in rest Optional Accessory: Pair with strict pulling and dumbbell bench press EMOM Focus: Maintain consistent intensity each round. Use EMOM to reinforce controlled pressing/pulling mechanics.
Tuesday – “Raspberry Beret” + Core Focus Long aerobic test with midline interference TTB volume and DB step-overs add midline/grip fatigue Optional Accessory: Core-focused for positioning and posture Focus: Consistent pacing across all 4 rounds; TTB broken early to preserve quality.
Wednesday – Back Squat + “Kiss” AMRAP Squat strength progression into barbell skill density Wall walks increase each round – midline control under fatigue Optional Accessory: Overhead squat position tested under duress Focus: Back squat sets should feel snappy. In conditioning, manage wall walks to preserve posture and get through DU consistently.
Thursday – Push Press + Deadlift EMOM + “Little Red Corvette” Heavy lifting + sprint-style intervals Barbell + Echo intervals test repeatable effort Optional Accessory builds glute/post chain durability Focus: Hit strength percentages with clean mechanics; sprint with urgency in each 3:00 set. Hard time cap / set
Friday – “When Doves Cry” + Gymnastics Accessories Functional mixed modal stamina with muscle-up skill density. Carries, burpees, and rowing interfere with grip/pull for muscle-ups Optional Accessory work supports pulling and pressing volume Focus: Transitions matter; manage muscle-up sets from the first round.
Saturday – “Purple Rain” (Partner Workout) Fun volume partner test Get-over movement + hang cleans + wall balls offer mixed modal fatigue Skill warm-up + optional posterior accessory work to finish the day. Focus: Divide work smartly—preserve cycle time and avoid burnout on cleans/wall balls.
Sunday – “Let’s Go Crazy” EMOM Mixed modal EMOM across core, upper body push, DB cycling, and cardio Great way to build sustainable intensity and movement quality Bench/GHD combo taxes anterior chain and midline Optional Accessory: Hypertrophy Pressing Burnout Focus: Stay smooth across all EMOM stations. Use dumbbell and accessory work to drive pressing development.
Strength / Skill
Conditioning
*Accessories
Monday
Barbell Cycling Patterns
“The Lyon”5 Sets for Time:7 Squat Cleans7 Shoulder-to-Overheads7 Burpee Chest-to-Bar Pull-Ups- Rest 2:00 between rounds – Barbell: 165/115 lb (75/52 kg)
10:00 EMOMminute 1: 10/7 Strict Pull-Upsminute 2: 15 Dumbbell Bench Press Choice on Loads that allow for unbroken Bench Press*Look to add band tension or move to ring rows for pull-ups if needed.
Tuesday
Toes to Bar Efficiency
“Raspberry Beret” For Time:4 Rounds800m Run20 Toes to Bar 20 Single Dumbbell Step-Overs Dumbbell: 50/35lb, (22.5/15kg)Box Height: 24/20in
For Quality::30 Hollow Hold:15 Rest:60 Forearm Plank:30 Rest
“Little Red Corvette” For TimeEvery 3:00 x 3 Sets20 Deadlifts20/14 Calorie Echo Bike Barbell 225/155lb, 102/70kg
3-4 Sets: For Quality8-10 Glute Ham Raises:20/:20 Single Leg Sorenson Hold:30/:30 Standing Paloff Press Hold
Friday
Ring Muscle-Up Progressions
“When Doves Cry” Every 6:00 x 5 Sets 300/250m Row 10 Burpees Over Rower 5/4 Ring Muscle-Ups 100m Dual Kettlebell Farmers Carry
Farmers Carry: 2 x 53/35lb, 24/16kg
3-4 Sets: For Quality8/8 Single Arm Dumbbell 3-Point Row12 Ring Push-Ups 16 Dumbbell Hammer Curls
Saturday
Box Get-Over Technique and Efficiency Tips
“Purple Rain” For Time, With a Partner25 Box Get-Overs 50 Hang Power Cleans 100 Wall Balls50 Hang Power Cleans25 Box Get-Overs *Split Work as desired to complete the workout Box: 40in BoxBarbell: 135/95lb, 61/43kgWall Ball: 20/14lb, 9/6kg, 10/9ft
Part A)10:00 EMOMminute 1: 10 Goblet Cyclist Squatsminute 2: 10 Dual Dumbbell Romanian Deadlifts Part B)3 Sets: For Quality12-15 Prone Banded Hamstrings10-12 Seated Medball Leg Extensions (10sec Pause on Final Rep)
Warm-Up: 3 Sets: For Quality1:00 Cardio Choice10 Goblet Cossack Squats:15/:15 Single Arm Active Hang 10 Ring RowsStrength Every 2:00 x 5 Sets 5/5 Back Rack Reverse Lunges @ 80% of weights from last week. The goal here is similar volume with lighter loads and less rest to allow for recovery and a slight deload this week. Strength Circuit For QualityEvery 3:00 x 4 Sets 10/8 Strict Pull-Ups 10 Dual Kettlebell Front Squats10 Dual Kettlebell Push Press Kettlebells : 53/35lb, 24/16kgOptional Accessory Finisher 3 Sets: For Quality 300ft (90m) Farmers Carry 200ft (60m) Sled Push 100ft (30m) Reverse Sled Drag
Warm-Up 3 Sets for Quality 10 Alternating Prone Swimmers 10 Alternating Lying Windshield Wipers 6 Inchworm Push-Up to 2 Shoulder Taps 8/8 Single-Leg Glute Bridge March 10 Cat–Cow to Thoracic Bridge Strength Superset 10:00 EMOM Minute 1: 10 Sumo Deadlifts @ 55% of 1RMMinute 2: 10 Bench Press @ 55% of 1RM % based off 1RM Sumo Deadlift and Bench Press for the day Strength Circuit 12:00 EMOMMinute 1: 12-15 Weighted GHD Hip ExtensionsMinute 2: 10 Ring Tricep Extensions Minute 3: :20/:20 Single Arm Plank Optional Accessory Finisher 3 Sets: For Quality:30/:30 Side Plank20 V-Ups10/10 Half Kneeling Paloff Press with Rotation
Warm-Up 3 Sets: For Quality1:00 Cardio Choice10 Bootstrap Squats8 Inchworm to Hollow5/5 World’s Greatest Stretch Strength: Every 3:00 x 4 Sets 3 Front Squats Rest 15 sec 5 Back Squats
Complete all @ 70% of 1RM Front Squat The goal here is consistent strong sets across Strength Big SetEvery 3:00 x 4 Sets 6/6 Goblet Crossover Step-Ups 10 Barbell Bent Over Rows:30 Weighted Wall Sit
Warm-Up: 1:30 Inch Worms20 Banded Snatch Grip Press10 Wall Facing Squats-then-For Quality:9:00 EMOMMinute 1 – :07 Dead Hang + 7 Kip SwingsMinute 2 – 7/7 Dumbbell Snatch, BuildingMinute 3 – 7 Push Ups w/ Slow Negative A) Power SnatchEvery 3:00 x 4 Sets Segmented Clean Snatch Pull + Low Hang Power Snatch + Snatch BalanceRest 15 seconds Clean Pull + Squat Snatch Perform all sets at 70% of LimiterGoal is technique for the day B) Back SquatEvery 2:00 x 5 sets 4 Reps @ 75% % of 1RM Back Squat Goal: High Bar Back Squat, Great Speed out of the Hole C) Quality Accessories3 Sets 8 Snatch Grip Push Press10 Ring V-Outs12 Banded Face Pulls
Warm Up::45/:45 PVC Front Rack Stretch20 Block & Twist from Squat20 Banded Face Pulls from Squat-then-For Quality:3 Rounds15 Calorie Bike, Building5 Barbell Strict Press30 Single Unders5 Barbell Front Squats w/ Pause*Build the bar each time through. A) Clean and Jerk ComplexEvery 3:00 x 4 Sets 3 Power Cleans @ 70%+3 High Box Jumps % of Power Clean*Not Tng B) Back SquatEvery 2:00 x 4 sets 2 Reps @ 80% % of 1RM Back Squat Goal: High Bar Back Squat, Great Speed out of the Hole C) Core / Back Finisher3 Sets: For Quality 15 Weighted Hip Extensions:30 Sorenson Hold :30/:30 Standing Paloff Press Hold
Warm Up:1:00 Childs Pose:45/:45 Couch Stretch1:30 Foam Roll Lats & Upper Back10/10 Kettlebell Windmill, Slow & Smooth-then-For Quality:10:00 AMRAP10 Walking Lunges w/ Samson Stretch10 Archer Ring Row1 Barbell Complex, Light*Complex – 3 Snatch High Pulls + 3 Snatch Pull Unders A) Squat SnatchEvery 90 seconds x 6 Sets Set 1: 4 Reps @ 65% Set 2: 3 Reps @ 70%Set 3: 3 Reps @ 70% Set 4: 2 Reps @ 75% Set 5: 1 Reps @ 80% Set 6: 1 Rep @ 80% *Not TnG% of 1RM Snatch B) Squat Clean and Jerk Every 90 seconds x 6 Sets Set 1: 4 Reps @ 65% Set 2: 3 Reps @ 70%Set 3: 3 Reps @ 70% Set 4: 2 Reps @ 75% Set 5: 1 Reps @ 80% Set 6: 1 Rep @ 80% *Not TnG% of 1RM Clean and Jerk C) Back SquatEvery 2:30 x 3 Sets 6 Reps @ 70% % of Back Squat
Warm Up: 2 Sets, For Quality1:00 Cardio Choice (Preferably Ski and or Row) 10 Quadruped Thoracic Rotations:15 second Dead Hang + :15 second Active Hang5/5 Archer Ring Row5/5 Archer Push-Up A) Skill Progressions : Bar Muscle-UpsEvery 2:00 x 6 Sets 3-5 Bar Muscle-Ups Or the following progressionsBanded Bar Muscle-UpsBox Bar Muscle-Up3 Strict Ring Pull-Ups + 3 Strict Ring Dips B) Gymnastics Stamina Conditioning Every 2:00 x 6 Sets 8-10 Strict Handstand Push-Ups 12-15 Toes to Bar Goal is to choose a scaling modification that allows for close to unbroken sets. Look to modify to Box Piked Handstand Push-Ups or even a tall kneeling dual dumbbell strict press if necessary. C) Optional Core Finisher“Escalating Durante Core””8:00 AMRAP2-4-6-8-10… Hollow RocksV-UpsTuck UpsHollow Hold (Seconds)
PRVN BURN
Day 1: Wednesday (Threshold)
Day 2: Saturday (Long Aerobic Muscular Endurance Work)
Warm-Up 2 Sets for Quality 1:00 Cardio Choice 10 Hollow Hold 10/10 Single Leg Glute Bridges 10 Down Dog to Up DogMixed Machine Conditioning For Time 3 Sets: 1500m Bike Erg or 45/32 Calorie Echo Bike 1000m Row 750m Ski Erg -rest 2:00 between sets-Goal: ~10:00 / Set Score: Average Set TimeStimulus: Lactate threshold RPE: 8/10We are looking to have long sustainable pacing here today with the focus on a hard sustainable pace on the bike before tackling a quick transition into a steady state row, and then finish off each set with a hard charging pace on the ski. For the ski look to negative split over the duration of the 750m interval. MobilityPRVN Yoga Flow #22 Rounds for Quality:15sec Down Dog:30sec Up Dog:15sec Down Dog:30sec Tall Lunge (right):30sec Half Kneeling Hamstring Stretch (right):15sec Down Dog:30sec Tall Lunge (left):30sec Half Kneeling Hamstring Stretch (left)
Warm-Up 3 Sets for Quality 1:00 Cardio Choice :30/:30 Standing Calf Stretch 10 Russian Kettlebell Swings :20/:20 Single-Leg Hip Bridge HoldConditioning 5 Rounds 1000m Run [X]X= Round 1: 3 Rounds of “Cindy” Round 2: 30 Burpees Round 3: 30 Toes to Bar Round 4: 30 Burpees Round 5: 3 Rounds of “Cindy”Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air SquatsGoal: 35:00-45:00 Time Cap: 45 minutesPrimary Objective: Complete each run at 10k Race Pace Secondary Objective: Complete Each X Movement in Stimulus: Muscular Endurance / Lactate Threshold RPE: 8/10MobilityPRVN Recovery Flow1-2 SetsRight Leg/Left Leg:30 Down Dog:15 Updog:30 Down Dog:30 Low Dragon Pose:30 Twisted Dragon Pose:30 Pigeon Pose:30 Half Kneeling Hamstring Stretch
Monday – August 25 Power Clean Complex + “River Rapids” Stimulus: Pulling power / Conditioning stamina Focus: Develop barbell timing with a clean pull + clean EMOM complex, then transition to cyclical engine work with KB swings and ring dips Accessory: Pull-over variations, skull crushers, hamstring curls, and GHD development
Tuesday – August 26 Chipper Focus – “Mountain Traverse” Stimulus: Long aerobic test / Full-body chipper Focus: Mixed modality endurance with running, burpees, wall balls, pull-ups, and push press in high volume and structured order Accessory: Posterior chain and knee health with curl and tib raises
Wednesday – August 27 EMOM Strength + “Canyon Climb” Intervals Stimulus: Posterior strength / Gymnastics under fatigue Focus: Alternating deadlifts and jumps in an EMOM, followed by 3×5:00 intervals of TTB, renegade rows, and machine output Accessory: Core and shoulder strength with side planks, single-leg Sorenson holds, and DB pull-overs
Thursday – August 28 Turkish Get-Up + “Forest Sprint” Stimulus: Shoulder stability / Power endurance Focus: Reinforce full-body control with heavy Turkish get-ups, then shift into a DB snatch + box jump over chipper descending in reps Accessory: Z-press, face pulls, and static ring plank holds for structural shoulder work
Friday – August 29 Front Squat Progression + “Summit Strength” Stimulus: Lower-body drive / EMOM-based upper and midline fatigue Focus: Four ascending sets of front squat into a 4-station EMOM including bench press, lunges, and GHDs Accessory: Banded knee extension, Tate press, and hollow holds for lockout and core reinforcement
Saturday – August 30 Partner Conditioning – “Coastal Relay” Stimulus: Shared-volume / Mixed modal team workout Focus: Partner alternates rounds through 3 distinct couplet blocks—barbell/gymnastics, machine/burpee, and bike/jump rope Accessory: Sumo DLs, wall-facing HS holds, and weighted wall sits
Sunday – August 31 Gymnastics Strength Flow – “Cliffside Press” Stimulus: Strict gymnastics stamina / Midline fatigue Focus: 20-minute AMRAP pairing wall-facing strict HSPU, strict pull-ups, and kettlebell thrusters for pushing and pulling balance Accessory: BB rows, hammer curls, and overhead carries for vertical pull capacity and shoulder health
Monday – August 18 Strict Gymnastics + “Into the Fire” (Interval Conditioning) Stimulus: Controlled strength volume / Output intervals Focus: Build strict pull-up and ring row volume at 50% of max, then attack alternating stations of Devil’s Press and Burpee intervals at high intensity Accessory: Biceps, grip, and positional strength under fatigue
Tuesday – August 19 Strength EMOM – “Hulking Out” Stimulus: Absolute and barbell stamina strength Focus: Back squat progression + clean and push press complex with built-in recovery Accessory: Posterior chain, core carries, and isometric strength for squat and press support
Wednesday – August 20 Sprint Intervals – “Running Through the Middle” Stimulus: Aerobic repeatability / Grip-intensive gymnastics Focus: 8 intervals combining short runs, toes to bar, and rope climbs with 1:00 rest for partial recovery Accessory: Hip thrusts, plank variations, and lateral stability
Thursday – August 21 Snatch Technique + “Salt Burn” (10:00 AMRAP) Stimulus: High-skill barbell and pressing stamina Focus: Power snatch development or sandbag cycling followed by strict HSPU, snatch, and jump rope flow Accessory: Isometric holds, pulling mechanics, and posterior chain coordination
Friday – August 22 Stamina Intervals – “Tauros” Stimulus: Muscular fatigue / Pressing and midline control Focus: Repeatable rounds of wall balls, reactive hops, and dumbbell bench press under shoulder fatigue Accessory: Knee extensions, sled drags, and triceps support work
Saturday – August 23 Bench Mark HERO WOD
Bradshaw Accessory: Sled pulls, hamstring curls, and horizontal pulling mechanics
Sunday – August 24 Core Stamina – “Midline Mania” Stimulus: Low-intensity aerobic / Midline and structural stability Focus: 6-round EMOM combining bike, sit-ups, plate push, running, wall sits, and sandbag carries Accessory: Focused trunk development and movement control
This 8-week cycle is built to develop raw strength, barbell proficiency, and bodyweight control by progressing from the technical foundations we built in the Achilles cycle. Structured into two progressive 4-week blocks—with a deload at the end of each—Hercules is designed to push athletes toward new levels of performance while allowing time to recover and adapt.
We finish with a full test week (October 6–12) to express our development, followed by a transition week (October 13–19) before entering our pre-Open phase with the Artemis cycle.
Strength Progressions
We’ll build foundational strength through moderate-to-heavy volume in the 3–5 rep range, aiming for new rep maxes in the:
3RM Back Squat
3RM Deadlift
3RM Push Press
Olympic Lifting
Power cleans take center stage this cycle, culminating in a 1RM Power Clean test. Olympic lifts will appear in complexes, cycling, and power variations to improve barbell confidence, speed, and positional strength.
Gymnastics Development Expect strict pulling and pushing work multiple times per week, with a weekly dedicated skill session focusing on higher-level movements such as:
Muscle-ups
Toes-to-bar
Handstand Walks / Holds
Conditioning Design Two days each week will showcase classic CrossFit: gritty couplets, triplets, chippers, and sprint formats. We’ll complement this with:
One weekly EMOM-style session to build pacing and movement variety
Monostructural aerobic efforts to support endurance and recovery
This cycle is about building a powerful and resilient base—one that prepares athletes to transition smoothly into Open-focused prep with confidence.
Cycle Highlights and Benchmarks
Week 2: “The Lyon”
Originally programmed Sept 28, 2023
5 Sets for Time:
7 Squat Cleans
7 Shoulder-to-Overheads
7 Burpee Chest-to-Bar Pull-Ups – Rest 2:00 between rounds –
Load: 165/115 lb (75/52 kg) Time Cap: 25:00 Goal Time: Sub 20:00
Primary Objective: Best time Secondary Objective: All movements unbroken
Week 8: Deload + Pre-Test Prep
A reset week to prime athletes for the upcoming test week. Expect lighter loading, refined positions, and movement-focused conditioning to promote full recovery and performance readiness.
Test Week: October 6–12
We express the gains built over the previous 8 weeks. Testing includes:
1RM Power Clean
3RM Back Squat
3RM Push Press
3RM Deadlift
Conditioning and skill benchmarks
Transition Week: October 13–19
Low-volume, movement-based training to restore and recover before launching into Artemis, our pre-Open prep cycle.
