Sunday 16.08.20


1. 5 Rounds:

10 Weighted Hip Extensions

30 sec L-Hang or Tuck Hold

2. 15 Min AMRAP

12 Calorie Echo Bike

12 Toes through Rings

12 Kettlebell Swings (32/24kg)

12 Down Ups Performance: See Fitness Gymnastics: Rope Climbs and Double Unders (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.