Sunday 04.04.21

Tomorrow there will be an 8am Weightlifting then 9am CrossFit Class. Fitness:

Hanging Day 4:

30 Rounds: 10 on, 10 off

Alternate between;


Active Beat Swings

Supine Grip

3 Rounds for reps:

1-minute work, 30 seconds rest

- Bike Erg (standing only)

- alt DB Snatch (22.5/15kg)

- 5m Dog Sled Push & Pull (40/30kg on)

- Plank Hold Performance: See Fitness Gymnastics: Toes to Bar, Midline and Straight Arm Pulling (Check out our Gymnastics schedule here:

Open Gym 10am - 12pm: Please remember to sign in.

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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