Sunday 04.10.20


For time:

1 Round:

800m Row

40 Sit Ups

40 Lateral Burpees

2 Rounds

400m Row

20 Sit Ups

20 Bar Facing Burpees

4 Rounds:

200m Row

10 Sit Ups

10 Bar touching Burpees Performance: See Fitness Gymnastics: Headstands and Kipping Handstand Push Ups (Check out our Gymnastics schedule here:

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

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.