Sunday 22nd March 2020

SUNDAY: Fitness: 20 Min AMRAP: 30 Sumo Deadlift High Pulls 40/30kg 20 Toes Through Rings 30/23 Calorie Ski 20 Second Tuck Hold 30 Front Rack alt Lunges 40/30kg Post: Face Up Weighted Chinese Plank 3x1 Min Performance: See Fitness Gymnastics: New Cycle Week 1: Midline Strength and Core Control (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. If you are interested in discussing training, things in general, competitions and/or would like access to our Competitors and Extra's program visit our forum