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 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 email@example.com to be added to the private group or you can follow on our Beyond the Whiteboard track.