Sunday 10.12.20


1. 5 x 5 Back Rack Front and Back Foot Elevated Split Squat (2")

2. In Teams of 3: 20 Min AMRAP

Buy In: 600m Wheelbarrow

300m Prowler Push

150m Backwards Prowler Pull

Sled: 50/35kg

*Prowler done in 50m intervals Performance: See Fitness Gymnastics: Toes to Bar (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.

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