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PROGRAMMING

WE WANT TO BE YOUR
NEW VIRTUAL GYM

Great programming, online community and coach feedback.

When you sign up you get access to SugarWOD for your programming and logs plus you will be able to join our private Facebook group for group calls, movement videos, coach support and regular Q & A's.

The programming consists of;

The Workout of the day or WOD (with options for base, core and stack)

Baebell Club

Anti Cardio Cardio Club

Gymnasty Accessories

Advanced Extras

The WOD is daily while we rotate the additional work as needed. Each day you can complete the WOD on it's own or add some or all additional pieces.

It can be. 20-30 minute session or it can be 90-120 minutes which would be ideal for competitors (open or masters) or advanced athletes with lots of free time. 

Minimum effective dose is for the person that wants to be fit and healthy without spending hours in the gym. Do the main track plus the occasional extra.

Maximum recoverable dose is for competitors doing every element and pushing for competitive capacity in the open and quarter-finals/semi-finals.

We do not program double days and do not recommend it for long term sustainability (and enjoyment). We want you to be able to do this for the next 30-50 years, not just a year or two before you burn out because you have been over-training or simply stop enjoying it because of the pressure to do so much.

Equipment needs

Base: DBs, skipping rope, box, wall space, KBs, booty band, resistance bands.

Core: Base + barbell, plates, squat rack, low rings, medicine ball.

Stack: Core + pull up bar, cardio machine, high rings.

Advanced: Stack + climbing rope, GHD, multiple cardio machines, sandbag, sled.

Sign up now!

  • CFK Programming

    99.99$
    Every month
     
    • Access to all programming on the SugarWOD app.
    • Includes briefs, warm ups and cool downs.
    • Six days of programming.
    • Feedback from three CFL3 trainers in our private FB group.

This is a subscription. You will be charged monthly. Email info@cfkate.com with any questions.

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