THURSDAY

As we almost enter our 4th year as an affiliate we are pleased to introduce CFC with our newest coaches Paul Kiely, Lauren Hannon & Laura Vee. 

We believe that they all have the leadership qualities, experience & knowledge to get the very best out of you and maximise your potential day in day out. You may have realised this by already having the pleasure of one of these three coach or assist you, while we're training them up to increase coaching quality in the gym.

With each coach bringing limitless amounts of energy and a great attitude to CFC, we are excited to pass on some responsibility with coaching & hope that everyone enjoys the change!

Left to right: Paul Kiely | Lauren Hannon | Matt Healey | Laura Vee | Nick Evans

A.) OTMx18min:
Min 1 - 1-2 Legless Rope Climbs or W/Legs.
Min 2 - 200m Run
Min 3 - 5-10 Strict or Kipping HSPU

B.) Kipping Muscle up Intro or Play with either of the following:
- Strict MU
- Max effort complex - 1 MU + 1 Dip, 1 MU + 2 Dips, 1 MU + 3 Dips.. and so on - continue for as long as possible.

C.) Reverse TABATA L-Sit 
8x20sec L-Sit/10sec Rest