Wednesday 10.06.2026
- Kat
- Jun 7
- 1 min read
Upcoming Events and Info Fitness:
A. 4 Rounds OT2M:
A1. 8-10 Kickstand RDLs (e side)
A2. 5 Banded Zercher Jumps + 10 Back to Wall Cross Leggled Shoulder Slides
B. For total time
Every 1:00 x 4 sets:
15/12 Calorie Row
Every 2:00 x 3 sets:
30/24 Calorie Row
Every 3:00 x 2 sets:
40/32 Calorie Row
Every 4:00 x 1 sets:
50/40 Calorie Row
Performance:
See Fitness
Weightlifting:
(0 - 18 min)
Front Squat:
5s x 3r x 87.5%
Power Snatch:
(18 - 32 min)
5s x 1r x 85-90% of your 1RM
(32 - 40 min)
Build to a 3RM
(40 - 45 min)
Snatch Pull:
3 x 3 x 120%
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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