Welcome back to the real world! I hope your holidays were joyous and carb loaded because we have a super fun January in store for ya! This week we will be working to a 6 week build up with skill and stamina as our primary goal for the 2018 CF Open. The next 2 weeks we will be taking on in large volumes the movements we see year in year out seen in Opens and building reps across the weight ranges and develop the ability to sustain power over longer periods with shorter rest periods. Barbell and dumbbell cycling will hone in the path of the load used with the emphasis on minimising extraneous movement and eliminating ‘leakages of power’ seen when the body is poorly positioned or immobile. The coaching staff really dont care how strong you are..if you move like shit you will be ‘deconstructed’ for your own good..Now for some testin’!


 ” The Shit List “
50 Wall Ball
50 Double Under
40 Box Jump (60/50 cm )
40 Toes To Bar
30 Chest To Bar Pull Up
30 Burpee
20 Power Clean (70/45)
20 Jerk
10 Snatch
10 Muscle Up
Compare to : 24/7/2017