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Monday is ANZAC Day. We will have a 7:30am WOD ‘Wood’ We will also have a deload week with our strength before testing next week.

Last week of the 12 week strength cycle

Easter this weekend… Be sure to check session times over the public holidays, as always 24/7 gym access will be available.

UPCOMING INFORMATION AND WHAT IS HAPPENING CFC PROGRAMMING

1. There will be no beginners for the next month. Upstairs will be available 24/7

2. The coaches had an amazing workshop with Aaron from GTP as part of their coaching development. From this you will see an implementation of an improved warm up structure that ties in with the CFC programming of strength/metcon/Oly

3. We have 3 weeks left of our current strength program. At the the completion, this will be a total of 6 months following this specific strength program. The gym as a whole has established amazing strength gains during this time. However, it’s time we moved onto a new ‘different’ strength program. To ensure we keep with CROSSFIT constantly varied and also maintain interest. More details will come regarding the new strength program. – Hint it will be combining basic strength movements with olympic lifting movements and a touch of gymnastics.

We start a new phase of our strength cycle (accumulation) and we now see the end of the 2022 CrossFit Open. Congratulations to everyone who participated and best of luck to those who made it through the 1/4 finals

We commence the last week of the strength intensification phase. Before moving onto the accumulation phase next week. We also take on 22.3 this week the last of the open WODs. BEST OF LUCK TO EVERYONE

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.

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.

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.