Monday 04.04.22

Timetable changes and additions If you are intending to register for the Age Group Online Qualifier please contact Jason.


The same as last year, we are starting a strength cycle. It's important for longevity that training has different phases throughout the year. Working strength will also help you obviously get stronger, but tolerate more work later along with strengthening connective tissue and lots of other important stuff.

We have some different options this year within the Fitness and Performance tracks to help suit everyone wants, needs and desires. When we describe who should be doing them be honest about your ability, goals and where you want these to take you. Also, ensure you follow the same option throughout.

Fitness: A. Deadlift: Build to a 3RM.

B. Row

0 min: 100m

Compare to 8/12/20

Duncan L: 14.9

Kim H: 18.4

4 min: 250m Row

Compare to 8/12/20

Duncan L: 39.8

Amy R: 47.8

12 min: 500m Row

Compare to 8/12/20

Jason W: 1.23.3

Liz B: 1.37.4 Performance:

See Fitness Sweat:

A. Every 5 minutes for 30 minutes (6 rounds)

15 Russian KB Swings (32/24kg)

1000/900m Bike Erg

B. 2 x 3 minute banded March


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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