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  • Kat

Friday 08.07.22


A. Press or Bench Press: 20 minutes to build to a 1RM.

B. 10 Min AMREP:

400/350m Ski

800/700m Bike Erg

20 Box Jumps (24/20")

400/350m Ski

800/700m Bike Erg

Max Box Jump Overs (24/20") in the remaining time.


A. See Fitness

B. Press or Bench Press: On the 30 seconds for as long as possible: 5 @ 70%


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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