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  • Kat

Monday 02.10.23

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

*At the very latest we will be back at the Gym for the Friday arvo classes. Hopefully earlier, everyone will be updated via email as soon as we know.


In teams of 2:

30 Rounds (15 each) for time:

6/5 Calorie Echo Bike

6 Russian Kettlebell Swing (32/20kg)

6 Kettlebell Goblet Squat (32/20kg)

*Switch partner after a full round.

**35 min cap.

Compare to 3/10/22

Cam & Stew: 23.45


In teams of 2:

30 Rounds (15 each) for time:

6/5 Calorie Echo Bike

6 Double DB Hang Power Clean

6 Double DB Front Squat

Dumbbell: (22.5/15kg)

*Switch partners after completing a full round.

Compare to 3/10/22

Lane & Damo: 23.40

Laura, Rose & Ching: 26.11


For the few weeks we are out there is no Sweat class. However, you are more than welcome to do one of our weekly endurance workouts yourself.


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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