How To Use This Programming

How to follow the Endurance Programming:

Completed with regular attendance at CFFP classes each week.
Progression is a key factor when adding the Endurance component to your training.
There is an adaptation phase towards doing all of these WODS in a day and within a week.

Single Sport
Single sport athletes perform 3 wods per week: 2 interval (1 Short Interval/1 Long Interval)& 1 tempo or Time Trial (TT) wod per week.
Tempo vs TT will depend on the week programming.

Multi Sport
Multi sport athletes perform 2 wods per sport per week.

For example:
A 3 sport athlete will progress to following:
2 interval wods for 2 sports, and
1 interval and 1 tempo/TT wod for 1 sport.
The sport the tempo/tt wod is performed in will rotate each week.
There weeks when the athlete has the choice of completing a 2nd interval or a tempo/TT wod for the second wod for 1 sport. The athlete should choose the wod that addresses a weaker aspect of their performance. It may be a time domain based wod, distanced based wod, or stamina based wod.

A 2 sport athlete will progress to following;
2 interval wods for 1 sport and
1 interval and 1 tempo/tt wod for the second sport.
The sport the tempo/tt wod is performed in will rotate each week.
There weeks when the athlete has the choice of completing a 2nd interval or a tempo/TT wod for the second wod for 1 sport. The athlete should choose the wod that addresses a weaker aspect of their performance. It may be a time domain based wod, distanced based wod, or stamina based wod.

Understanding Warm Up

What we offer:

Currently, we offer two weekly running classes that are open to all CFFP members.
Classes focus on proper running technique, skill & drill work, running focused mobility, and a running workout to improve our athlete’s power, speed, and endurance.

First class is free subsequent classes require $100 team dues which covers classes through the remainder of the calendar year for CFFP Members.
Unlimited CFFP Members are FREE!

Completion of the Introductory Session to complete your baseline fitness assessment is a prerequisite for attending Endurance classes.

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