Monday 19.07.21

This Saturday is our Key Party event. Get your name down at the front desk by Wednesday to participate.


1. Front Squat W12: 20 minutes to find a 3RM. Compare to 12/4/21

2. 5 minutes max Calorie Echo Bike Calories

Compare to 17/7/20

Brad C: 114

Jen H: 72

Performance: See Fitness

Sweat: In Pairs: 40 Min AMRAP:

10 Junkyard Dog Over and Unders (Partner 1)

10 Junkyard Dog Over and Unders (Partner 2)

15 Dog Sled Push & Pulls (80/60kg on, push & pull = 1 rep)

20 Sandbag Over Box (45/35kg 30")

25/20 Calorie Ski

50/40 Calorie Bike Erg

*OT4M Complete 20 Syncro Russian KB Swings (24/16kg)

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.

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