Sunday 21.06.20

Fitness: OT3M x 10 Rounds:

Each round for time

15 Kettlebell Swings 32/20kg

15/12 Cal Echo Bike

15 alt Step Ups 24/20"

*If you don't finish a round, drop your Kettlebell by 4kg for the remainder of the workout. Performance: See Fitness Gymnastics: Week 8: Headstands and Kipping HSPIU (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.