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  • Kat

Friday 26.04.24


A. Deadlift: Build to a challenging 4 rep for the day.

*Check your load from the 12th and try to match it.

B. 20 Rounds for time:

10/7 Calorie Row

- 30 seconds rest -

*Set up the screen monitor to do automatically, take your time off there.

**20 min time cap

Compare to 26/4/24

Jason W: 16.25

Grace B: 14.51


See Fitness

Competitors Class:


Power Clean (80/57.5kg)

Bar Muscle Up

*5 min running clock cap

- 5 min rest -


Power Snatch (80/57.5kg)

Ring Muscle Up

*20 min running clock cap

- 5 min rest -

30 Box Jump Over (30")


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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