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  • Kat

Friday 15.09.23

Updated: Sep 13, 2023

Royal Show Timetable Changes We have new Mobility and Endurance options to follow. Check the bottom of this post for instructions on how to join.



11 Rounds:

22m Sandbag Carry (55/35kg)

8 Calorie Bike Erg

23 Walking Lunges

Today's workout is in memory of Bob who passed away on the 22/8/23 and who has been training with us for our entire 11 years.

He was great at grunt work and whether it was at the gym or our prospecting he wasn't worried about some carries. He was regularly seen on the bike and he much preferred lunges over squats.

His funeral will be at 10am on Monday the 18th of September at the Norfolk Chapel at Karakatta. There will be no class at 9.15am or 10.15am on Monday so our staff can attend the funeral.



11 Rounds:

22m Sandbag Carry (65/45kg)

8 Calorie Echo Bike

23 Single DB Walking Lunges (22.5/15kg)

Comp Class:

Check the Slack page for additional work.


Log all workout results to Beyond the Whiteboard. Visit 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. If you have questions just email us. If you wish to view our Competitor's 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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