Thursday 01.04.21

Good Friday we are closed Easter Monday we are running an 8am Weightlifting and 9am CrossFit

Monthly Mission: Hanging.

This month we are looking to accumulate 5 minutes of hanging per day. Changing styles and gradually increase intensity. Check out some of the benefits of hanging here: Fitness:

1. Hanging Day 1:

30 Rounds: 10 on, 10 off Active Pronated.

2. 6 Rounds: 2:30 on, 2:30 off

30 Double Unders

15 Russian Kettlebell Swings (32/24kg)

Max Calorie Row


See Fitness Gymnastics: Toes to Bar and Straight Arm Strength (Check out our Gymnastics schedule here:

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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