Wednesday 10.02.21

Updated: Feb 9

*Spots for classes for this week need to reserved as class sizes are limited to 20 people. If you haven't received an email about reserving spots contact us at Fitness: 1. Skill: Pistol

2. 3 Rounds for Quality:

30 on 30 off

- Alt Pistols

- Hollow Rocks

- Superman Hold

3. In teams of 3: Max Bike Erg Calories in 15 mins and 45 seconds.

3 rounds of 1 min each

3 rounds of 30 seconds each

3 round of 15 seconds each Performance: See Fitness

Sweat: In Pairs: 35 Min AMRAP

50/40 Calorie Row

50 Down Ups

200m Sled Push (40/30kg on sled)

200m Backwards Run

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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