Wednesday 29.07.2026
- Nicole Ascott
- Jul 26
- 1 min read
Upcoming Events and Info Fitness:
A. 5 min AMREP:
Ring Push Ups
B. For Time:
Run 600 meters
10 Bar Facing Burpees
Run 600 meters
20 Bar Facing Burpees
Run 600 meters
30 Bar Facing Burpees
Run 600 meters
40 Bar Facing Burpees
Time Cap: 25 minutes
Performance:
A. 5 min AMREP:
Strict Handstand Push Ups:
Compare to 31/3/20
Wacey: 52
Kat B: 46
B. See Fitness
Weightlifting:
(0 - 20 min)
A. Power Clean: Build to a Heavy 5 in 20 minutes
*All reps must be singles and be completed within 20 seconds.
(22 - 25 min)
Every 30 seconds for 3 minutes (6 sets)
10 Deadlifts @ 35-55%
*Should be about 7-8/10 effort.
(25 - 35 min)
Single Leg Sorensen Hold
3 sets of 20-30 sec
*alt w partner on box
(35 - 45 min)
3 sets:
20-30 sec Copenhagen Planks
40 Hollow Rocks
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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