Monday 19.10.20

This week we will be doing a repeat week from this time last year. The beyond the whiteboard workouts are repeated so pre-workout check for your old scores and times on there.


"Open 20.1"

10 Rounds:

8 Ground to Overhead (43/29kg)

10 Bar-Facing Burpees

*15:00 Time Cap

Compare to 14/10/19

Sean Sw: 11.46

Kim H: 14.21 Performance: See Fitness Sweat: Half Mikko:

5 Rounds for reps

1 Min Calorie Airbike

1 Minute Calorie Row

1 Minute Calorie Ski

1 Minute Rest

*Start 2 below your best score and increase by 1 Calorie each round…

Post: 10 Min alt OTM

Odd: 5 Ab Wheels

Even: 20 DB Hip Thrusts

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. Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account.