Fitness 1. Mobility: 2 Sets, alternating A. Bench PVC Rack Stretch (45 sec) B. KB on Knee, raised ankle stretch (45 sec) C. 90 second couch stretch 2. 20 Min AMRAP: 20/15 Calorie Row 15 Toes to Bar 10 Burpee Box Jump Over (24/20" 5 Ring Dips Performance: 1. See Fitness 2. 20 Min AMRAP: 40/30 Calorie Row 30 Toes to Bar 20 Burpee Box Jump Over (24/20") 10 Bar Muscle Ups Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up

Fitness: *If you have had enough of the barbell cycle there will be alternate options for the remaining few weeks: 1. Alt On the 2 min for 20 minutes: A. 10 Back Rack Reverse Lunges B. 10 Landmine Reverse Fly 2. On the 4:00 x 4 Rounds: 15/12 Calorie Bike Erg 12 Pull-ups 9 Thrusters (35/25kg) Performance: 1. Front Squat W16/18 15 minutes to build to a 3RM. Then at the 17 and 20 minute mark hit 2s x 3r x 80% of todays max. Aim to go heavier than from the 19/7/21. 2. On the 4:00

When, how and why did you get started with us? The old man brought me along a couple times and I wanted to be as strong as him so I started and now I can’t stop. What would be your dream workout? I have no specific one, probably just a super long grinder. What workout would you want to avoid? I don’t really have one. Favourite Crossfit Athlete? Between Haley Adams and Chandler Smith. What's the best thing you own that cost under $100? My cowboy hat. Biggest fashion mistake yo

Congratulations to those people to attender 20 or more classes this month. You have made a strong commitment to your health and fitness! 20 Club: Brad C Ching T Chloe H Chris Bl. Claire D. Dom M. Jen H. Matt Bl. Quentin L. Mr B. Steven M. 25+ Club: Conor Bl Laura G Nat A. Siobhane B. Tobey R.

Fitness 1. Alt On the 2 min for 20 minutes: A. 5 Weighted Ring Push Ups B. 12 Single Leg Deficit Heel Raises (Blue plate and DB in same arm as leg) 2. 10-9-8-7-6-5-4-3-2-1 Press (30/22.5kg) Romainian Deadlift Calorie Echo Bike Performance: 1. Press or Bench Press W15/17 15 minutes to build to a 5RM. Then at the 17 and 20 minute mark hit 2s x 5r x 80% of todays max. Aim to go heavier than from the 18/6/21 2. 10-9-8-7-6-5-4-3-2-1 Press (42.5/30kg) Romainian Deadlift Calorie Ech

Fitness: 3 x 8 Min AMRAPs, 2 minutes rest between A. 15/12 Calorie Echo Bike 15 Bent Knee Ring Rows B. 15/12 Calorie Row 15 Dead Ball Slams (15/12kg) C. 15/12 Calorie Ski 15 Strict Abmat Sit Ups Performance: See Fitness Bulletproof Strength Class: 1. 5 Rounds for load: A. 12 Banded KB Deadlift (3 sec lower) B. 12 Banded lat Pulldowns 2. 5-7 Sets to build to a heavy set of 12 alt. KB Bench Press + 50m Front Rack Carry 3. 12 Min OTM: 40 sec work, 20 sec rest Double KB Front R

Fitness: 30 Min AMRAP: In Pairs 40 Wallballs (9/6kg) 30/24 Calorie Row (both at same time) 20 Toes to Bar 10 Devil Press (22.5/15kg) Performance: 30 Min AMRAP: In Pairs 40 Wallballs (12/9kg Dead Ball) 30/24 Calorie Row (both at same time) 20 Toes to Bar 10 Devil Press (22.5/15kg) Competition Club: 1. Any of the strength stuff you missed this week. or OT2M for 10 Mins (5 sets) 2 Snatches (either style) for Max load. *No redo on misses 2. CrossFit Games 2021 Event 9 21-15-9 Ec

Fitness: 1. Gymnastics Cycle Week 8 – Ring Series 3/3: Ring Swing and Kipping Muscle Up 2. 3 Rounds 6 minutes work, 2 minutes rest 150m Run 300/250m Row 150m Run 10 Ring Swings 5 Ring Dips Max Chest to Ring Pull Ups in the remaining time Performance: 1. See Fitness 2. 3 Rounds 6 minutes work, 2 minutes rest 150m Run 300/250m Row 150m Run Max Muscle Ups in the remaining time Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to se

Fitness: 1. Alt On the 2 min for 20 minutes: A. 10 Weighted Hip Extensions B. 30 second Weighted Tuck Hang 2. 4 Rounds: 90 second work / 90 seconds rest 12 Russian Kettlebell Swings (32/24kg) Max Cal Ski in the remaining time Performance: 1. Deadlift W15/17 15 minutes to build to a 5RM. Then at the 17 and 20 minute mark hit 2s x 5r x 80% of todays max. Aim to go heavier than 16/6/21 2. 4 Rounds: 90 second work / 90 seconds rest 5 Power Cleans (100/65kg) Max Cal Ski in the rem

Fitness 25 Min AMRAP: 30/24 Calorie Bike Erg 30 alt Hang DB Snatch (22.5/15kg) 100 Double Unders 30 Push-Ups 100 Double Unders 30 alt Hang DB Snatch (22.5/15kg) 30/24 Calorie Bike Erg Performance: 25 Min AMRAP: 30/24 Calorie Echo Bike 30 alt Hang DB Snatch (22.5/15kg) 100 Double Unders 30 Strict Handstand Push-Ups 100 Double Unders 30 alt Hang DB Snatch (22.5/15kg) 30/24 Calorie Echo Bike Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use cod

Fitness: *If you have had enough of the barbell cycle there will be alternate options for the remaining few weeks: 1. Alt On the 2 min for 20 minutes: A. 10 Cyclist Squats (w pause) B. 5 Weighted Chin Ups 2. 5 Rounds for time: 15 Front Squats (42.5/30kg) 12 Pull Ups 9 Lateral Barbell Burpees Performance: 1. Front Squat W15/17 15 minutes to build to a 5RM. Then at the 17 and 20 minute mark hit 2s x 5r x 80% of todays max. Aim to go heavier than from the 14/6/21. 2. 5 Rounds fo

Fitness: In Pairs: 45 Min AMRAP 1000m Row (each, both at same time) 2000m Ski (shared, one person working at a time) 3000m Bike (shared, one person working at a time) Performance: See Fitness Bulletproof Strength Class: 1. 5 - 7 Sets to build to a heavy seated sled pull super set with 12 per side single leg wall hinge 2. 5 - 7 sets to build to a heavy set of 5 KB Filley presses (each side) super set with 5 Bulgarian Split Squat 3. 12 Min AMRAP for quality 20m Bear Crawl 20m

Fitness: In Pairs: 2 Rounds for time: 500/400 Meter Row 40 Kettlebell Swing (24/16kg) 500/400 Meter Ski 4 Rope Climbs (15′) 1000/800 Meter Echo 40 Barbell-Facing Burpees Performance: In Pairs: 2 Rounds for time: 500/400 Meter Row 40 Power Snatches (35/25kg) 500/400 Meter Row 4 Rope Climbs (15′) 1000/800 Meter Echo 40 Barbell-Facing Burpees Competition Club: 1. 0 min For Time: 2,000 Meter Row 30 Bar Muscle-ups 40 Thrusters (52.5/37.5kg) 22 min cap 2. 25 min: 15 Min AMREP 16 P

Fitness 1. Alt On the 2 min for 20 minutes: A. 5 Banded Push Ups B. 30 Clamshells 2. AMRAP 15: 30 Double Unders, 15/12 Calorie Row 10 Wallballs (20/14) 30 Double Unders, 15/12 Calorie Row 20 Wallballs (20/14) 30 Double Unders, 15/12 Calorie Row 30 Wallballs (20/14) … [Add 10 Wallballs Per Round] Performance: 1. Press or Bench Press W14/17 15 minutes to build to a 8RM. Then at the 17 and 20 minute mark hit 2s x 8r x 80% of todays max. Aim to go heavier than from the 17th of Ma

Fitness: 1. Gymnastics Cycle Week 7 – Ring Series 2/3: Strict Muscle Up 2. 20 Min AMRAP 10 False Grip Chest to Ring Pull Ups 10m Kettlebell Death March (20/12kg) 10 Strict Ring Dips 20 Strict Weighted Knee to Chest (20/14lbs) 20/15 Echo Bike Calories 20/15 Bike Erg Calories Compare to 29/7/21 Pete D: 3 + 5 False Grip Chest to Ring Performance: 1. See Fitness 2. 20 Min AMRAP: 10 Strict Muscle Ups 10m Kettlebell Death March (20/12kg) 20 Strict Weighted Knee to Chest 20/15 Echo

Fitness: 1. Alt On the 2 min for 20 minutes: A. 10 Anchored Single Leg DB RDL's. B. 15-30 second Copenhagen Plank 2. For time: (15 min cap) 20/15 Cal Ski 150m Run 20 Box Jumps 24/20" 150m Run 20 Russian Swing (24/16kg) 150m Run 20 Box Jumps 24/20" 20/15 Cal Ski Performance: 1. Deadlift W14/17 15 minutes to build to a 8RM. Then at the 17 and 20 minute mark hit 2s x 8r x 80% of todays max. Aim to go heavier than from the 17th of May week. 2. For time: (15 min cap) 20/15 Cal Ski

Fitness 5 Min AMRAP: 3 Rounds: 6 Strict Pull-ups 12 alt. Hang DB Clean & Jerks (22.5/15kg) Time Remaining: Max Bike Calories Rest 5 Minutes AMRAP 5: 2 Rounds: 6 Strict Pull-ups 18 alt. Hang DB Clean & Jerks (22.5/15kg) Time Remaining: Max Bike Calories Rest 5 Minutes AMRAP 5: 1 Round: 6 Strict Pull-ups 36 alt. Hang DB Clean & Jerks (22.5/15kg) Time Remaining: Max Bike Calories Performance: 5 Min AMRAP: 3 Rounds: 12 Pull-ups 6 Power Clean and Jerks (42.5/30) Time Remaining: M

Fitness: *If you have had enough of the barbell cycle there will be alternate options for the remaining few weeks: 1. Alt On the 2 min for 20 minutes: A. 8 Landmine Squats B. 5 Ring Rollouts 2. 13 Min AMRAP: 12/9 Bike Erg 9 Ring Push-Ups 6 Front Rack Reverse Lunges (60/40kg) Performance: 1. Front Squat W14/17 15 minutes to build to a 8RM. Then at the 17 and 20 minute mark hit 2s x 8r x 80% of todays max. Aim to go heavier than from the 17th of May week. 2. 13 Min AMRAP: 12/9