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  • Kat

Thursday 16.02.23



A. Gymnastics Cycle Week 5: 20 minutes to work on a skill of your choice.

B. 3 Rounds for total reps.

90 sec max Echo Bike Calories

90 sec max Row Calories

90 sec max Ski Erg Calories

90 sec rest

*Score is your total calories. If your score decreases on a later round, your score resets to zero. Ensure you are maintaining or getting faster.

Skill and Strength:



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 Competitor programming, contact us at to be added to the private group, or you can follow us on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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