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  • Kat

Friday 29.04.22

Updated: Apr 27, 2022

If you are someone who attends the early morning classes, please fill out this survey for our timetable going forward.



A. Weighted Push Ups: 5s x 8r

If you don't have 8 reps unbroken: First 2 sets do 4 slow eccentric and then do 3 sets of 8 banded.


Press or Bench Press: 5s x 8r x 78% (of 3RM) (OT3M)

B. For time:

50 Double Unders

25/18 Calorie Ski

25 Toes to Bar

50 Double Unders

25/18 Calorie Echo Bike

20 Toes through Rings

50 Double Unders

*12 min time cap


See Fitness.


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. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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