Monday 28.06.21

This weekend we have our Key Party and Games Night community event. Click here for details! Fitness:

1. Cycle W10 - Front Squat: 6s x 3r x 83% OT2M.

2. OT3M x 5: Each round for time

5 Sandbag onto a Box (30" 55/35kg)

5 Strict Pull Ups

15/12 Calorie Bike Erg

Performance: 1. See Fitness

2. OT3M x 5: Each round for time

5 Sandbag over the Shoulder (65/45kg)

5 Strict Chest to Bar Pull Ups

15/12 Calorie Echo Bike

Sweat: In Pairs: 45 Min AMRAP

1 person working at a time

10 x 10m Dead Ball Push (20/15kg)

20/15 Calorie C2 Bike (at the same time)

400m Wheelbarrow (60/40kg on)

60 Assisted Box Jumps

80 Med Ball Toe Taps

*Every 5 minutes, not including the 0 do a 200m run together.

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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