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  • Writer's pictureJason

Sunday 10.10.21

We are back to our normal schedule at the Showgrounds.


Fitness: 1. OT2M x 5 sets

5 Dragon Flags

2. 21 Min AMRAP:

10 Kettlebell Swings (24/16kg)

Max Burpee Box Jump Overs 24/20" in the remaining time

*OT3M (including the 0:00) 21/15 Bike Erg Calories Performance: See Fitness Bulletproof Strength Class: 1. Stalder lift (5s eccentric)

5s x 8r

super set with

12 supine pull overs

2. Seated behind the Neck Press

5s x 8r

super set with

12 each side Single leg calf raises

3. 15 Minutes for quality

10 ATG Split Squat

10 single leg foot elevated hip thrust

10 hammer curl

10 DB tricep kick back

10 bent over row 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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