Friday 18.03.22

There are various things going on and coming up! Read about them here: Timetable changes and additions

March 'Monthly Mission" - Nutrition Habits.



A. Bench Press: Build to a heavy 5.

B. 5 Rounds for time:

1000/900m Bike Erg

7 Renegade Row (22.5/15kg)

15/12 Calorie Ski


A. See Fitness

B. 5 Rounds for time:

500m Row

15 Bench Press (60/42.5kg)


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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