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Please note this weeks strength piece Deadlift is not within the weekly programming and has been added to the extras.

The 2022 CrossFit Open kicks off this week!!. We will run Friday night lights and WOD’s will commence at approx 4pm and run through until everyone has had a crack at the WOD.

We also start the intensification phase this week with our strength this means lower reps and increased loads.

We come up to the 3rd week of the accumulation phase of the strength program. This is possibly the hardest week of the entire strength program. It is also one of the most important weeks as it builds volume before moving onto the intensification phase next week.

We are also incorporating some double under/triple under practice this week into the programming. We highly anticipate double unders will be in the open.

Week 3 of the strength program. Yes this is the most challenging week. However if you have trained consistently the past 2 weeks then you are conditioned to take on the challenge ahead this week. Strength is a marathon putting in the work and time under the bar over a long period of time is how you develop strong AF strength.

Week 2 into the strength program and the open is fast approaching!!

This week we start the 12 week strength program. The key is to be as consistent as possible and hit each strength piece over the next 12 weeks. If you miss a strength session try your best to make up for it in your own time during open gym.

Ideally you should now know your 1RM on the core lifts of Bench Press, Back Squat, Deadlift, Front Squat. If you are new to CFC or yet to establish a 1RM have a chat to a coach to help you with this.

CrossFit Open 2022 is fast approaching

Reminder Monday 3/1 is a public holiday with open gym only. Tuesday we are back to full timetable

We hope you had a great Xmas with friends and family!!!