Good Friday we are closed Easter Monday we are running a 8am Weightlifting and 9am CrossFit
1. Montly Mission test: Max Hang. Do it how you like, however once you touch anything with your feet, the time ends. 2. 9 Rounds of:
1 minute Airbike Calories
1 minute Row Calories
1 minute Ski Calories
1 minute rest
*Hold the same number you used last Thursday.
**Score is the lowest score across the 36 minutes.
Performance: See Fitness Comp Class 0 - 4:30 minutes: establish your max freestanding hold time (1x1 square)
5 - 15 min:
1 x 10m Handstand Walk (or best attempt)
20 minutes for quality:
1 Legless Rope Climb
1 Low Rope Climb
1 Rope Climb
15 Strict Ring Dips
15 GHD Sit Ups
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at firstname.lastname@example.org to be added to the private group or you can follow on our Beyond the Whiteboard track.