New Services: Advanced CF, CF Oly Lifting and Strength Cycle

This is just a little reminder that Advanced CF CF Oly Lifting and Strength Cycle new services start next week. Please see below a brief description of each of those new services. In order to sign up, contact Roberta.

  • Advanced CF:

What:   More volume, more advanced skills, higher intensity.

When:   3x / week. Mondays, Wednesdays at 19:20 and Fridays at 18:30.

Duration:  1 hour

Requirement: Sign up and be accepted. Acceptance is a case by case basis.

Logging results is a must.

Notes: The class is one hour long, so athletes are expected to be fully warmed up and mobilised by the start of the class. There will be no group warm up.

Start Date: 12.10.15

  • Oly for CF:

What: Focus on one lift only per class. One day Snatch and the other day Clean/Jerk. The class will consist of strength components, drills, and auxiliary exercises .

When: 2x / week. Tuesdays and Thursdays at 19:20

Duration: 1 hour

Requirement: 3 months of consistent CF, basic knowledge of the lifts and, complete knowledge of the Burgener warm up.

Start Date: 03.11.15

  • Cycles: strength:

What:  Designed to add an extra emphasis on the strength component of one’s athletic development.

When: 3x / week. Mondays, Wednesdays at 19:40 and Fridays at 19:30 Duration: 80 minutes.

Requirement:  Minimum  6 months of consistent CF, and/or a solid foundation /   technique in all the basic barbell lifts (squats, deadlift, presses, power clean) and no major mobility / flexibility issues. In addition, a good idea of your numbers in these basic lifts prior to the beginning of the cycle is a must.

Notes: Sign up to the program. Must complete the full cycle and attend all classes. Maximum 12 people ( first come, first served). Cycles will alternate. More can be added as demand grows.