Wednesday 08.07.2026
- Nicole Ascott
- Jul 5
- 1 min read
Upcoming Events and Info Fitness:
A. 4 Rounds for time:
25 Wall Balls (9/6kg)
60 Double Unders
30/24 Calorie Bike Erg
*25 min time cap
- 2 min rest post time cap -
Post: 2 sets:
Max Feet banded Tuck Ups in 30 seconds
- rest 30 seconds -
Max Feet banded Janda Sit Ups in 30 seconds
- rest 30 seconds -
Performance:
A. 4 Rounds for time:
30 Wall Balls (20/14lbs)
60 Double Unders
30/24 Calorie Echo Bike
*26 min time cap
- 2 min rest -
Post: See Fitness
Weightlifting:
(0 - 20 min)
Deadlft: Build to a 1RM
(20 - 40 min)
Paused Push Press:
2s x 3r x 30% (2 sec pause in dip and overhead)
then
Build to a 1RM Push Press
(40 - 45 min)
For quality:
12-10-8-6
Hanging Leg Raise
Lu Raises (5/2.5kg)
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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