Wednesday 05.08.2026
- Nicole Ascott
- Aug 2
- 2 min read
Upcoming Events and Info Fitness:
A. Front Squat (OT2.5M)
5-5-5-5-5
*Aim for speed on these. Load should be around 50%. Reps descent under control, fast out of the bottom and standing really quickly. Not pause between reps while keeping in a great position.
B. 3 Rounds for time:
80 Double Unders
50/40 Calorie Row
15 Goblet Squats (32/24kg)
*20 min cap
Performance:
A. See Fitness
B. 3 Rounds for time:
80 Double Unders
40/32 Calorie Row
15 Thrusters (42.5/30kg)
*20 min cap
Weightlifting:
(0 - 6 min)
alt OTM x 6 mins:
Odd: 3 Split Jumps (e side)
Even: 6 BTN Sots Press
(6 - 26 min)
A. Snatch: 3 sets of 1.1.1.1 reps @ 78-88%
*5-20 seconds between reps, Rest as needed betweens sets.
*Start at the lower end of the % and increase if there are no misses.
(26 - 40 min)
B. Front Squat
5-5-5-5-5
*Aim for speed on these. Load should be around 50%. Reps descent under control, fast out of the bottom and standing really quickly. Not pause between reps while keeping in a great position. Rest enough between sets so you can move fast.
*If you did the Squats in class:
4 x 10 alt Back Rack Step Ups (below parallel)
If you have time after:
2 sets:
12-15 DB Bicep Curls
- 30 sec rest -
15-20 Banded Tricep Pushdown
- 30 sec rest -
30-40 Banded Face Pulls
- rest as needed -
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join.
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