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This weekend we have our Key Party and Games Night community event. Click here for details! Fitness: 1. Cycle W10 - Front Squat: 6s x 3r x 83% OT2M. 2. OT3M x 5: Each round for time 5 Sandbag onto a Box (30" 55/35kg) 5 Strict Pull Ups 15/12 Calorie Bike Erg Performance: 1. See Fitness 2. OT3M x 5: Each round for time 5 Sandbag over the Shoulder (65/45kg) 5 Strict Chest to Bar Pull Ups 15/12 Calorie Echo Bike Sweat: In Pairs: 45 Min AMRAP 1 person working at a time 10 x 10m D

As you would have seen in previous emails and posts next Saturday the 3rd of July we are having dual community events. In the morning we will be having our fourth installment of the Key Party! What the key party entails is everyone who wants to compete enters the competition via the signup form at the front desk. This year in the key party we will just be having one category! This category will be inclusive, however, if you need modification options they will be provided. Thi

Fitness: 1. 10 Min alt OTM Wall Handstand Hold Chin over bar hold Find a challenging number for each separate movement but be consistent over the sets. 2. OT6M x 4: 10 Plate Push Shuttles (20kg / 5m) 20 Down Ups 30/23 Calorie Bike Erg Performance: See Fitness Bulletproof Strength Class: 1. 5 Rounds for load: 12 Banded KB Deadlift 8 Single Arm DB bent over row. 2. 5 Rounds for load 8 Kneeling Landmine Press 20m OH DB Carry (each side) 3. 12 Min AMRAP for quality 20 Reverse L

Fitness: In Pairs: 50 Hanging DB alt Step Ups (22.5/15kg 24/20") 10 Rounds, alternate partner after a full round: 9/6 Calorie Row 5 Shuttles (10m) 9/6 Calorie Echo Bike 5 Shuttles (10m) 9/6 Calorie Row 50 Burpee Box Jumps Performance: See Fitness Competition Club: 1. 15 Min AMRAP 10 Snatches 60/40kg 10 Snatches 80/55kg 10 Snatches 90/60kg Max Snatches 100/65kg 2. 'In Pairs: 50 Hanging DB alt Step Ups (22.5/15kg 24/20") 10 Rounds, alternate partner after a full round: 9/6 Calo

Fitness: 1. Cycle W9 - Bench Press or Press: 7s x 3r x 73% *Immediately after racking do 3 med-ball bench throws. **If you didn't do the 5RM last week, do it this week. 2. 16 Min 1 minute per movement for max reps M1: Ski Calories M2: Strict Abmat Sit Ups M3: Wall Balls (9/6kg) M4: Rest Performance: 1. See Fitness 2. 16 Min: 1 minute per movement for max reps M1: Bike Erg Calories M2: Toes to Bar M3: Thruster (43/29kg) M4: Rest Log all workout results to Beyond the Whiteboard

Fitness: 1. Gymnastics Cycle: Week 2/15 – Bar Series 2/3: Kipping Pull Up 2. In Pairs for time: 2 min work / 2 min rest alternating each partner 200/150 Calorie Bike Erg 200/150 Calorie Row 5 Pull Up Buy in each round Performance: 1. See Fitness 2. In Pairs for time: 2 min work / 2 min rest alternating each partner 200/150 Calorie Echo Bike 200/150 Calorie Ski 7 Kipping Chest to Bar Pull Ups each round buy in. Log all workout results to Beyond the Whiteboard. Visit www.btwb.c

Fitness: 1. Cycle W9 - Deadlift: 7s x 3r x 73% OT2M *After each set do a 5-second isometric rack pull at your own personal sticking point. **If you didn't do the 5RM last week, do it this week. 2. 15 Min AMRAP: 30 Hip Thrust (20/15kg) 20/15 Calorie Bike Erg 10 Double Dumbbell Push Press (22.5/15kg) Performance: 1. See Fitness 2. 15 Min AMRAP: 10 Deadlifts (102.5/70kg) 10 Double Dumbbell Push Presses (22.5/15kg) 10/7 Calorie Echo Bike Sweat: In Pairs: 30 Min AMRAP 1000/900m Ro

Fitness: 1. 20 Min AMRAP: 400m Run 14 Toes through Rings 7 Bar Dips 2. 90 second side plank 60 second side plank 30 second side plank *Immediately do into the other side, 30 seconds rest between sets. Performance: 1. 20 Min AMRAP: 400m Run 7 Muscle Ups Compare to 26/6/18 Jason W: 6 + 400m Kim H: 2 + 4 Muscle Ups 2. See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weigh

Fitness: 1. Cycle W9 - Front Squat: 7s x 3r x 73% OT2M. After each set complete 3 ATG Split Squats on each side. *If you didn't do the 5RM last week, do it this week. 2. 15 Min AMRAP: 21 alt DB Snatch 18 DB Goblet alt Lunge 15 Lateral Burpee Over DB 12 Pull Ups Dumbbell: (22.5/15kg) Performance: 1. See Fitness 2. For time: 21-15-9: Power Snatches Chest To Bar Pull-Ups Directly into… 21-15-9: Overhead Squats Lateral Burpees Barbell – 43/29 Sweat: In Pairs: 15 Min Max Calorie R

Fitness: "Rannie" 500m Run 50 Double Unders 50 Sit Ups 400m Run 40 Double Unders 40 Sit Ups 300m Run 30 Double Unders 30 Sit Ups 200m Run 20 Double Unders 20 Sit Ups 100m Run 10 Double Unders 10 Sit Ups Post: Tabata Bent Knee Calf Raises (8 sets on left then 8 sets on right) Performance: See Fitness Bulletproof Strength Class: 1. 5 sets for load: Weighted Rope Sled Pull superset with 12 DB Romanian Deadlifts 2. 5 Sets, alternating between 8 Single Arm Jammer Arm Press 20 se

Fitness: In Pairs: 30 Min AMRAP: 50 Wall Balls (9/6kg) 40 Box Jumps (24/20") 30/24 Cal Echo Bike 20 Single Arm Devil Press (22.5/15kg) 10 Strict Ring Pull Ups Performance: In Pairs: 30 Min AMRAP: 50 Wall Balls (12/9kg) 40 Box Jumps (24/20") 30/24 Cal Echo Bike 20 Single Arm Devil Press (22.5/15kg) 10 Muscle Ups Competition Club: 30 Min AMRAP: (Solo) 50 Wall Balls (20/14lbs) 40 Box Jumps (24/20") 30/24 Cal Echo Bike 20 Single Arm Devil Press (22.5/15kg) 10 Muscle Ups + 21 Min

Fitness: 1. Cycle W8 - Press or Bench Press: 15 minutes to build to a 5RM. *If you missed last week, this week do the 5 x 5 @ 85% and then next week do the 5RM 2. 15 Min AMRAP: 21 alt Hanging Double DB Step Ups (22.5/15kg 24/20") 15/12 Calorie Ski 9 Ring Push Ups 6 Plate Pushes (20kg / 5m) Performance: See Fitness Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/

Fitness: 1. Gymnastics Cycle: Week 1/15 – Bar Series 1/3: Toes to Bar 2. 30 Min AMRAP: 25 Toes to Bar 50/35 Calorie Bike Erg 100 Double-Unders 1500m Row Performance: 1. See Fitness 2. 30 Min AMRAP: 25 Toes to Bar 50/35 Calorie Echo Bike 100 Double-Unders 1500m Row Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@cross

Fitness: 1. Cycle W8 - Deadlift: 15 minutes to build to a 5RM *If you missed last week, this week do the 5 x 5 @ 85% and then next week do the 5RM 2. For Time: 500/400m Row 21 Deadlifts 21 Push Jerks 500/400m Row 15 Deadlifts 15 Push Jerks 500/400m Row 9 Deadlifts 9 Push Jerks Barbell – (50/35kg) Performance: 1. See Fitness 2. For Time: 500/400m Row 21 Power Cleans 21 Push Jerks 500/400m Row 15 Power Cleans 15 Push Jerks 500/400m Row 9 Power Cleans 9 Push Jerks Barbell – (60/

Fitness: In teams of 3 for 40 minutes. 4000/3500m Ski *Every time you switch, complete 5 strict Pull Ups and 10 Push Ups. 8000/7000m Bike Erg *Every time you switch, complete a 300m Run Max Calorie Ski in the remaining time: Every time you switch, complete 5 strict Pull Ups and 10 Push Ups. Performance: In teams of 3 for 40 minutes. 4000/3500m Ski *Every time you switch, complete 5 Bar Muscle Ups and 10 Strict Handstand Push Ups. 8000/7000m Bike Erg *Every time you switch, co

Fitness: 1. Cycle W8 - Front Squat: 15 minutes to build to a 5RM. *If you missed last week, this week do the 5 x 5 @ 85% and then next week do the 5RM 2. 21-18-15-12-9: Front Squats (52.5/37.5kg) Kettlebell Swings (24/16kg) Lateral Burpees over Barbell Performance: See Fitness Sweat: 6 Rounds for total meters: 1:45 Row :45 rest 1:45 Ski :45 rest 1:45 Bike Erg :45 rest Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up a